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

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