Beef Vegetable Stir-Fry


Makes 4 servings


1/2 pound beef flank steak
1/2 cup fat-free reduced-sodium beef broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 teaspoon sugar
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1/2 teaspoon dark sesame oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon vegetable oil
2 green bell peppers, thinly sliced
1 tomato, cut into wedges
8 green onions, cut into 1-inch pieces
4 cups hot cooked white rice


  1. Cut flank steak lengthwise in half, then crosswise into 1-inch-thick slices. Combine beef broth, soy sauce, cornstarch, sugar, garlic powder, ginger, sesame oil, salt and black pepper in medium bowl.
  2. Heat vegetable oil in wok or large nonstick skillet over medium-high heat until hot. Add beef; stir-fry 3 minutes or until beef is browned. Add bell peppers, tomato and onions; stir-fry 2 minutes or until vegetables are crisp-tender.
  3. Stir beef broth mixture; add to wok. Cook and stir 3 minutes or until sauce boils and thickens.
  4. Serve beef mixture over hot cooked white rice.

Nutritional Information

Serving Size: 1 cup stir-fry mixtue with 1 cup cooked rice
Calories 263
Calories from Fat 21 %
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 23 mg
Carbohydrate 34 g
Fiber 3 g
Protein 18 g
Sodium 584 mg

Dietary Exchange

Starch 2
Vegetable 1
Meat 2

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