Oriental Beef with Brown Rice
Preparation and cooking time: 30 minutes
You could substitute thinly sliced flank steak or beef pre-cut for stir-fry if you prefer. Any bits of vegetable left in the fridge would be fine in this: sliced Brussels sprouts, broccoli, whatever.
Ingredients:
- 8oz ground beef, 225gr, 8oz
- 1 small onion chopped, 110gr, 3.9oz
- 1 clove garlic, minced, 4gr, .14oz
- 1/2 green pepper, 80gr, 2.8oz
- 1 medium carrot, 90gr, 3.2oz
- 4oz mushrooms, 125gr, 4.4oz
- 2 ribs celery, 100gr, 3.5oz
- 1 small can water chestnuts, 100gr, 3.5oz
- 1/2 cup beef stock, 112.5gr, 4oz
- 1 tbs tomato paste (or ketchup if you don't have tomato paste), 15gr, .53oz
- 3 slices peeled ginger, about 1" diameter (2.5cm) 1/16th" thick, 5gr, .17oz
- 2 tsp olive oil, 9gr, .32oz
- 1 tsp sesame or walnut oil, 4.5gr, .16oz
- 1 tbs cornstarch (or thickener of choice) dissolved in, 8gr, .28oz
- 2 tbs soy sauce, 32gr, 1.1oz
Instructions:
- Mince garlic, chop onion and pepper. Clean and slice mushrooms. Slice celery at an angle into 1/8 inch slices. Cut carrot into matchsticks. Any questions on any of that see techniques.
- Drain and slice water chestnuts. Peel and chop ginger.
- In large non-stick skillet heat oils over medium-high heat. Add onion, celery, pepper and carrots and stir-fry 5 minutes.
- Add mushrooms, garlic, ginger and stir-fry 3 minutes more.
- Add beef and sauté breaking it up as it browns.
- When beef is brown add chestnuts, tomato paste and stock. Cover, reduce heat to medium-low and let simmer 5 minutes.
- Give the cornstarch mixture a stir to recombine.
- Turn the heat up under the skillet and add the cornstarch mixture, stirring constantly until thickened.
- Serve over brown rice.
Brown Rice
Preparation and cooking time: 20 minutes or whatever your package says
I use 'Uncle Ben's' which is all I can get and it is quick cooking. It looks like brown Basmati and cooks in 15 minutes. You could substitute regular or Basmati.
- 1/2 cup brown rice, 90gr, 3.2oz
- 1 cup water or beef stock (or half each) or whatever your rice calls for, 225gr, 8oz
- 1/2 tsp dried oregano
Cook rice according to package instructions adding the herbs with the stock or water. Fluff and serve.
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| Nutrition Information Recipe serves 2 Entire Recipe / per serving Calories: 1276 / 638 Total Carbohydrates: 140 / 70 Dietary Fiber: 16 / 8 Total Fat: 52 / 26 Saturated Fat: 16 / 8 Cholesterol: 153 / 76.5 Protein: 64 / 32 Calcium: 210 / 105 Sodium: 3347 / 1673.5 |
General Technical Details and Disclaimer:
Note: Water chestnuts account for 24 carbs in this dish.
Measurements in this color are actual measurements used for calculation. If there are no values the nutritional numbers were simply too small.
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
My information comes from my own digital, computerized scale and the USDA Nutrient Data Library: http://www.nal.usda.gov/fnic/foodcomp/search/
