You'll be stir-frying thin slices of beef in a savory mixture of green peppers, fresh ginger and garlic to make this tasty dish. Chinese food takes only minutes to cook; it's chopping and cutting that take some time. To speed things, look for pre-sliced beef and stir-fry vegetables in the supermarket. Or, slice vegetables in a food processor.
Use the same wok for the rice -- the pan juices from the meat will flavor it. Fried rice is great made with leftover rice.
Chinese Pepper Steak
- 1 teaspoon sesame oil
- 1/2 medium-size onion, sliced (1 cup)
- 2 medium-size sweet green bell peppers, sliced (about 3 cups)
- 1 tablespoon chopped fresh ginger or 1 teaspoon ground ginger
- 3 medium-size cloves garlic, crushed
- 3/4 pound strip steak from grass-fed beef, cut into strips 2 inches long by 1/2 inch wide
- 2 tablespoon light soy sauce
Heat the sesame oil in a wok over high heat. When the wok is smoking, add the onion, green bell pepper, ginger and garlic. Stir-fry for 3 minutes. Add the meat and stir-fry for 1 minute. Add the soy sauce and stir-fry for 3 minutes. Remove to a plate.
Do not wash the wok. Use it to stir-fry the cooked rice.
Makes 2 servings.
Nutritional information per serving: 305 calories (66 calories from fat), 7.3 grams fat (2 grams saturated), 96 milligrams cholesterol, 43grams protein, 19 grams carbohydrates, 5 grams dietary fiber, 707 milligrams sodium
Quick Stir-fried Rice
- Water
- 1/2 cup long-grain white rice
- 2 teaspoons sesame oil
- 1/4 cup sliced onion
- Salt and fresh ground black pepper, to taste
Bring a large pot with 2 to 3 quarts of water to a boil. Add the rice and boil, uncovered, for about 10 minutes. Test a grain, the rice should be cooked through, but not soft. Drain into a colander in the sink. Add the oil to the wok and heat to smoking. Add the onion and stir fry for 1 minute. Add the rice and stir-fry for 2 to 3 minutes. Season with salt and pepper.
Makes 2 servings.
Nutritional information per serving: 215 calories (43 calories from fat), 4.8 grams fat (0 saturated fat), 0 milligrams cholesterol, 4 grams protein, 38 grams carbohydrates, 1 gram dietary fiber, 3 milligrams sodium
HELPFUL HINTS:
• You can use skirt or flank steak instead of strip.
• You'll need chopped onion for both recipes, so prepare it all at once and divide accordingly.
• Your wok or skillet should be very hot when you add the vegetables and meat.
COUNTDOWN:
• Place water for rice on to boil.
• Prepare beef ingredients.
• Boil rice.
• Stir-fry beef.
• Stir-fry rice.
SHOPPING LIST:
Produce: 2 medium green bell peppers, 1 small piece fresh ginger
Meat: 1/2 lb sirloin steak
Grocery: 1 small bottle sesame oil
Staples: Long-grain white rice, onion, garlic, lite soy sauce, salt, black peppercorns
Exchanges/choices: 2 1/2 starch, 1/2 fat
