Taking new year to heart with stir fry

The start of a new year is a good time to take stock of our daily diets, and CanolaInfo has a new group of heart-healthy recipes to help us get in shape. Canola oil is favoured by nutritionists because it has the lowest level of saturated fat of any of the common cooking oils. This “heart-smart” stir fry created by nutritionist Keri Glassman is also a good choice for diabetics.

Zesty Beef Stir-Fry Over Brown Rice

Makes 6 servings
2 cups brown rice, cooked

For beef and marinade:
1 tablespoon canola oil
4 tablespoon reduced- sodium soy sauce
2 teaspoon cornstarch
3 tablespoon agave sweetener
1 tablespoon white vinegar
1 tablespoon fresh grated ginger
¼ teaspoon red pepper flakes
1 pound lean sirloin, sliced across grain in ¼-inch strips

For vegetable mix:
1 tablespoon canola oil
1 medium onion, sliced
1 cup broccoli florets
1 cup chopped cauliflower
1 small red bell pepper, sliced into 1-by-½-inch pieces
1 small yellow pepper, sliced into 1-by-½-inch pieces
3 carrots, sliced into 1-by-½-inch pieces
½ cup chopped green onion

Cook brown rice according to package instructions. Set aside. In small bowl, combine all beef ingredients, tossing to coat sirloin. Cover and refrigerate 10-15 minutes.

In large sauté pan, heat canola oil over medium heat. Add onion and sauté 2 to 3 minutes. Add broccoli, cauliflower, red and yellow peppers and carrots; sauté for 5 minutes. Set aside and keep warm.

Return sirloin with marinade to sauté pan and cook until meat is well done, 3 to 4 minutes per side. Add vegetables back in and heat through. Serve over brown rice. Garnish with chopped green onions.

Per serving (1 cup stir fry and ¾ cup brown rice): Calories 290; total fat 8 g; saturated fat 1.5 g; cholesterol 25 mg; sodium 340 mg; carbohydrates 34 g; fibre 4 g; protein 21 g.
Healthy Lifestyle – beef stir fry with Bill & Sheila
_____________________________________________________________________
If you require a high quality printout of this article, just click on the printer symbol next to ’Share and enjoy’, and we will do the rest. This site is hosted by (click on the graphic for more information)

Return from stir fryto Home Page

If you want to increase your site popularity and gain thousands of visitors – check out these sites THEY ARE FREE. Spanishchef more than doubled its ‘New Visitors’ last month simply by signing up to these sites:




Follow spanishchef.net on TWITTER