Double Orange Beef With Vegetables~
chinese, low-fat, main dish, meats
2 1/4 plus 1/3 c
2 cup quick-cooking brown rice
1/3 cup fresh orange juice
2 tablespoon orange marmalade
2 tablespoon reduced-sodium soy sauce
1 1/2 teaspoon cornstarch
1/4 teaspoon crushed red pepper flakes
12 oz lean, trimmed boneless beef
1 sirloin or
1 top round steak -- thinly
1 sliced
1/2 lb fresh asparagus spears,
1 trimmed -- dia sliced in 1
1 pcs
2 medium carrots -- dia thinly
1 sliced
2 teaspoon vegetable oil -- divided
1 medium red bell pepper -- cut in
1 thin strips
4 oz shiitake or white mushrooms
1 sliced
3 large scallions -- dia thinly
1 sliced
2 cloves garlic -- minced
1/2 teaspoon grated fresh ginger
1 water -- divided
Prep time: 25 minutes Total time: 35 minutes
In a medium saucepan, bring 2-1/4 cups water to a boil over high heat. Stir in rice and reduce heat to medium-low; cover and simmer for 10 minutes, or until rice is tender and liquid is absorbed. Remove from heat and set aside. While rice is cooking, in a medium bowl, combine orange juice, marmalade, soy sauce, cornstarch and red pepper flakes, stirring until smooth. Stir in beef and let stand while you prepare vegetables. In a large no-stick skillet, bring remaining 1/3 cup water to a boil over medium-high heat. Add asparagus and carrots, cover and cook for 3 minutes, or until vegetables are just tender. Drain vegetables in a colander and transfer to a medium bowl. Wipe skillet dry. In the dry skiller, warm 1 tsp of the oil over medium-high heat. Add bell peppers and mushrooms, and stir-fry for 2 minutes, or until vegetables are tender. Add scallions, garlic and ginger and stir-fry for 30 seconds, or until fragrant. Transfer to the bowl with the other vegetables. Add remaining 1 tsp oil to skillet. Add beef and marinade, and stir-fry for 3 to 4 minutes, or until beef is cooked through. Add vegetables and stir-fry for 1 minute, or until vegetables are heated through. Fluff rice with a fork and serve with the beef and vegetables. Serves 4.
Per serving 399 calories; 8.4 g fat (18%); 1.7 g sat fat; 52 mg cholesterol; 395 mg sodium; 4.8 g fiber; 51 mg calcium; 4 mg iron; 70 mg vitamin C; 7.1 mg beta-carotene.
From Prevention's Quick & Healthy Low-Fat Cooking ISBN 0-87596-324-2 hardcover
Typed for you by Marjorie Scofield 4/2/96
Recipe By : Easy One-Dish Meals
From: Marjorie Scofield Date: 04-03-96 (16:54) Occ Bbs (82) Recipes
From: Fred Ball Date: 17 Sep 97 National Cooking Echo Ä
Yield: 4 servings