Healthy Lunch Ideas: Sirloin Vegetable Stirfry

Sirloin and Vegetable Stir-Fry

Randy Mayor; Melanie J. Clarke

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Good, Solid Recip

Sirloin or flank steak will work--just slice thinly and cook briefly so it stays tender. Total time: 30 minutes.

Yield: 4 servings (serving size: 1 1/2 cups beef mixture and 3/4 cup rice)

Ingredients

• 1/2 teaspoon salt
• 1/2 teaspoon five-spice powder
• 1/4 teaspoon freshly ground black pepper
• 1 (1-pound) sirloin steak, trimmed and thinly sliced
• 2 teaspoons cornstarch
• 1/2 teaspoon sugar
• 1/4 teaspoon crushed red pepper
• 3/4 cup fat-free, less-sodium beef broth
• 2 tablespoons low-sodium soy sauce
• 2 teaspoons canola oil
• 1 cup (1/4-inch-thick) diagonally cut slices carrot
• 1 cup broccoli florets
• 1 1/2 cups snow peas, trimmed
• 3 cups hot cooked rice

Preparation

Combine first 3 ingredients in a bowl, stirring well; sprinkle evenly over steak. Combine cornstarch, sugar, and red pepper in a medium bowl, stirring well with a whisk. Stir in broth and soy sauce.

Heat oil in a large nonstick skillet over medium-high heat. Add carrot to pan; stir-fry 2 minutes. Add steak and broccoli; stir-fry 1 minute. Stir in broth mixture; cook 1 minute, stirring constantly. Add snow peas; cook 30 seconds or until desired degree of doneness. Serve with rice.

Nutritional Information

Calories:

323 (30% from fat)

Fat:

10.8g (sat 3.3g,mono 4.5g,poly 1.3g)

Protein:

24.4g

Carbohydrate:

30.1g

Fiber:

2.4g

Cholesterol:

55mg

Iron:

4.7mg

Sodium:

728mg

Calcium:

40mg