MEAL OF THE DAY:

Ginger Beef Stir Fry Recipe






SERVINGS: 6

INGREDIENTS:
  • 1 pound flank steak (cut into ¼-inch strips) 
  • 2 teaspoons ground ginger
  • 2 medium garlic cloves 
  • 6 ounces beef broth (fat free) 
  • ¼ cup (2 ounces) hoisin sauce 
  • 3 tablespoons soy sauce 
  • 1 tablespoons cornstarch 
  • 1 teaspoon canola oil 
  • ¼ teaspoon crushed red pepper flakes 
  • 3 ounces broccoli florets 
  • ½ medium yellow, red or green bell pepper cut into strips 
  • ½ cup instant brown rice 
  • 2 medium stalks bok choy cut into ½-inch slices 
  • 8-ounce can sliced water chestnuts 

DIRECTIONS:
  1. In mixing bowl, stir together steak, garlic and ginger. Set aside. 
  2. Prepare rice according to directions on package. 
  3. Combine broth, hoisin sauce, soy sauce and cornstarch in a bowl. Stir until dissolved. 
  4. In wok or skillet, heat oil and red pepper flakes over medium-high heat. 
  5. Cook steak 4-5 minutes or until browned. Stir constantly. Set aside. 
  6. Put broccoli, bell pepper and carrot into pan. Cook over medium-high heat for 2-3 minutes or until tender-crisp. Stir. (If mixture becomes too dry, add in 1-2 tablespoons water.) 
  7. Stir in bok choy and water chestnuts. Cook for additional 1-2 minutes or under bok choy is tender-crisp. Stir constantly. 
  8. Make a well in center of pan, and pour in broth. 
  9. Cook 1-2 minutes or until broth thickens, occasionally stir broth. 
  10. Mix in beef. Cook 1-2 minutes or until warm. 
  11. Serve over rice. 




NUTRITION:
Calories: 275
Fat: 8 grams
Carbohydrates: 25 grams
Dietary Fiber: 2 grams
Sugars: 6 grams
Protein: 17 grams



Comments

Post a Comment

Popular posts from this blog

Nutrient Content Claims

Image
When choosing a food, you should always check the nutrition facts panel. This is where you’ll find information including a product’s serving size, calorie count, fat, carbohydrates and protein amounts. But let’s be honest, do you really spend time at the grocery store looking at labels and comparing them? It would take hours, and only nerdy dietitians like me actually spend that kind of time checking label information. Instead, most shoppers rely on the information that’s advertised on the front of a package.  So, let’s take a closer look at some of the “information” marketing experts put on the front of the box, things like, “100% whole grain,” or “reduced fat.” Not surprisingly, every food company is putting something on the front of packaging to entice us to grab their brand. These claims are designed to catch our eye, but keep in mind they are primarily about marketing the product — not necessarily about nutrition.  Does a particular nutrient claim mean the food is actu
Read more

Breaded Ranch Chicken

Image
Breaded Ranch Chicken is yummy and a great option for the whole family to eat. Just be aware, if you are using the breadcrumbs for this recipe, that is your carbohydrate for the meal. Instead of pasta, rice, or potatoes, fill half your plate with a non-starchy vegetable.  Also, take a look at the picture here, this plate looks very full. It might seem like there is no way you could eat all this food after bariatric surgery. But, this is actually a tiny plate. The smaller the plate, the more full it will look. Your brain is then tricked into thinking you are getting more than enough food. Serves: 4 normal portions, 8 bariatric portions Time: 45 minutes Ingredients:  1/4 cup unsalted butter, melted 3/4 cup panko 3/4 cup grated Parmesan cheese 1 envelope ranch salad dressing mix 8 chicken breast tenders Directions:  1. Preheat oven to 350 degrees 2. Place butter in a shallow bowl. In another shallow bowl, combine the panko, cheese, and salad dressing mix. Dip chicken in butter, then roll
Read more

Overnight Oats- Vegan Breakfast Option!

Image
Overnight oats are a great way to get breakfast in every morning. You don't actually need a fancy mason jar to make them either. I love their versatility- you can mix in multiple fruits to change up the flavor. I usually make three at a time, they stay good in the refrigerator for about three days.  Time: 5 minutes, plus overnight soaking Serves: 1 Ingredients: 1/2 cup milk ( you can use cow milk, almondmilk, oatmilk, or even a premier protein shake, there is no rule here).  3/4 Tbsp chia seeds 2 Tbsp nut butter (peanut butter, almond butter, sunflower butter- again no rules, use what you like) 1 Tbsp maple syrup (honey works too, brown sugar, monk fruit, or stevia if you are really cutting back on sugar) 1/2 cup rolled oats (quick cooking oats might get too mushy, steel cut is fine, they are just a tad crunchier) Directions:   1. Find a bowl with a lid. Mix all ingredients together in bowl and stir well.  2. Cover with lid and let sit in refrigerator for at least 6 hours.  If you
Read more