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INGREDIENTS
| 1/4 cup |
|
50 mL |
|
beef broth |
| 2 tbsp |
|
30 mL |
|
EACH Thai fish sauce (or soy sauce) and cornstarch |
| 1 tsp |
|
5 mL |
|
finely grated lime rind |
| 1 tbsp |
|
15 mL |
|
fresh lime juice |
| 2 tsp |
|
10 mL |
|
EACH granulated sugar and sesame oil |
| 1 lb |
|
500 g |
|
Beef Stir-Fry Strips |
| 3 cups |
|
750 mL |
|
small broccoli florets |
| 14 oz |
|
398 mL |
|
can baby corn, drained and cut cobs in half |
| 3 |
|
3 |
|
cloves garlic, minced |
| 2 tsp |
|
10 mL |
|
minced gingerroot |
| 1 tsp |
|
5 mL |
|
minced seeded hot chili pepper |
| 1 1/2 cups |
|
375 mL |
|
grape tomatoes, halved |
| 1/3 cup |
|
75 mL |
|
slivered fresh basil leaves |
PREPARATION TIME: 15 minutes
COOKING TIME: 10 minutes
MARINATING TIME: 30 minutes
DIRECTIONS
1. Combine beef broth, fish sauce, cornstarch, lime rind and juice, sugar and sesame oil in large sealable freezer bag. Add beef strips; seal bag, squeezing gently to massage marinade into beef. Refrigerate for up to 30 minutes.
2. Drain meat through colander set over bowl, reserving marinade. Stir-fry beef strips using medium-high heat in hot lightly oiled nonstick skillet for 2 minutes or until browned but still pink inside. Transfer meat to clean bowl.
3. Stir-fry broccoli in the same skillet for 3-5 minutes or until almost tender-crisp. Add baby corn, garlic, ginger and hot pepper; stir-fry for 30 seconds or until corn is starting to brown. Return beef to skillet along with any juices in bowl and reserved marinade. Bring to boil; cook, stirring, for 1-2 minutes or until sauce is bubbly and thickened. Stir in tomatoes and heat through. Remove from heat; stir in basil. Serve stir-fry over steamed jasmine rice or Thai rice noodles.
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NUMBER OF SERVINGS: 4 SERVINGS
NUTRITION INFORMATION PER SERVING
| 308 Calories |
|
16 g Fat |
| 29 g Protein |
|
14 g Carbohydrates |
|
An excellent source of Iron (27 % RDI)
and Zinc (70 % RDI)
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TIP
* For time-efficiency, let the meat marinate while you prepare the vegetables.
* Wear rubber or plastic gloves when preparing hot peppers, and wash your knife and cutting board in hot soapy water immediately afterward.
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