Yield: 4 Servings | Serving Size: 2 cups

A serviing of Garlic Beef Stir Fry and vegetables.

Cost/serving: $2.60

Ingredients:

2 cups brown rice 

1 Tablespoon cornstarch

1/3 cup low-calorie vinaigrette or Italian dressing (use 1 Tablespoon for the meat)

3 cloves garlic, minced (or substitute 3/4 teaspoon garlic powder)

3/4-pound lean beef, well-trimmed, cut into thin strips (round steak works well)

5 cups cut-up fresh vegetables (such as broccoli, onions, bell peppers, carrots) partially thawed in microwave and drained

2 Tablespoons low-sodium soy sauce

1 teaspoon ground ginger

 

Directions:

  1. Prepare rice according to package directions, allowing about 15 minutes for instant rice or about 45 minutes for regular brown rice. Keep hot (above 135°F).
  2. Stir together the cornstarch, 1 Tablespoon of the dressing, and the garlic in a bowl or pie pan; mix well. Add the beef strips, tossing to coat meat with dressing mixture.
  3. Lightly coat a large nonstick skillet with cooking spray. Heat on Medium-high heat.
  4. Add beef mixture; cook and stir for 5 minutes or until beef is cooked through. Remove from skillet; cover meat to keep warm.
  5. Add vegetables, remaining dressing, soy sauce, and ginger to skillet.
  6. Return beef to skillet. Cook, stirring occasionally, for 1 minute or until beef is heated through and sauce is thickened. Serve over rice.

 

Nutrition Facts: Servings: 4, Serving Size: 2 cups
Amount per serving: Calories 380, Total Fat 9g, Saturated Fat 2.5g, Trans Fat 0g, Cholesterol 65mg, Sodium 580mg, Total Carbohydrate 42g, Dietary Fiber 7g, Total Sugars 4g (Incl. 0g Added Sugars), Protein 31g

 

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