Asian Beef and Brown Rice Stir-Fry

Name: Asian Beef and Brown Rice Stir-Fry
Yield: serves 4, 1 1/2 cups beef and vegetable mixture and 1/2 cup rice per serving
Ingredients: 1 1/2 cups uncooked instant brown rice; 1 pound extra-lean ground beef; 2 teaspoons grated peeled gingerroot; 1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced; Cooking spray; 3 medium carrots, thinly sliced crosswise; 2 medium ribs of celery, thinly sliced crosswise; 1 small red bell pepper, cut into 1-inch squares; 1 tablespoon water; 2 teaspoons sesame seeds; 8 ounces fresh bean sprouts; 3 medium green onions (green and white parts), sliced crosswise into 1/4-inch pieces; 1 cup fat-free, no-salt-added beef broth; 1 tablespoon soy sauce (lowest sodium available); 2 teaspoons cornstarch; 1/4 teaspoon crushed red pepper flakes; 1/4 teaspoon pepper

December 9, 2011

Lean ground beef and lots of vegetables, seasoned with peppers, garlic, gingerroot, and green onions, make a flavorful one-dish meal the whole family will enjoy.

Recipe information

Yield
serves 4, 1 1/2 cups beef and vegetable mixture and 1/2 cup rice per serving

Ingredients

1 1/2 cups uncooked instant brown rice

1 pound extra-lean ground beef

2 teaspoons grated peeled gingerroot

1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced

Cooking spray

3 medium carrots, thinly sliced crosswise

2 medium ribs of celery, thinly sliced crosswise

1 small red bell pepper, cut into 1-inch squares

1 tablespoon water

2 teaspoons sesame seeds

8 ounces fresh bean sprouts

3 medium green onions (green and white parts), sliced crosswise into 1/4-inch pieces

1 cup fat-free, no-salt-added beef broth

1 tablespoon soy sauce (lowest sodium available)

2 teaspoons cornstarch

1/4 teaspoon crushed red pepper flakes

1/4 teaspoon pepper

Preparation

Step 1
Prepare the rice using the package directions, omitting the salt and oil.
Step 2
Meanwhile, in a large skillet, cook the ground beef, gingerroot, and garlic over medium-high heat for about 5 minutes, or until the beef is browned, stirring frequently to turn and crumble the beef. Drain and discard any liquid. Transfer the beef to a plate. Set aside.
Step 3
Before returning the skillet to the heat, wipe it with a paper towel and lightly spray with cooking spray. With the skillet over medium-high heat, cook the carrots, celery, and bell pepper for 2 minutes, stirring frequently. Stir in the water. Cook, covered, for 2 minutes.
Step 4
While the vegetables cook, dry-roast the sesame seeds in a small skillet over low heat for about 2 minutes, or just until fragrant and golden, stirring frequently. Watch carefully so they do not get too brown. Pour onto a small plate.
Step 5
Stir the bean sprouts and green onions into the carrot mixture. Cook, covered, for 2 minutes. Stir in the beef.
Step 6
In a small bowl, whisk together the remaining ingredients until the cornstarch is dissolved. Pour over the beef. Cook for about 2 minutes, or until bubbly and slightly thickened, stirring constantly. Serve over the rice. Sprinkle with the sesame seeds.
nutrition information
Step 7
(Per Serving)
Step 8
Calories: 355
Step 9
Total Fat: 8.0g
Step 10
Saturated: 2.5g
Step 11
Trans: 0.5g
Step 12
Polyunsaturated: 1.5g
Step 13
Monounsaturated: 3.0g
Step 14
Cholesterol: 62mg
Step 15
Sodium: 284mg
Step 16
Carbohydrates: 40g
Step 17
Fiber: 6g
Step 18
Sugars: 7g
Step 19
Protein: 31g
Step 20
Dietary Exchanges
Step 21
2 Starch
Step 22
2 Vegetable
Step 23
3 Lean Meat

American Heart Association Quick & Easy Meals

TagsStir-Fry Asian Brown Rice Rice Rice & Grains Ground Beef Beef Meat Ginger Herbs & Spices Carrot Root Vegetable Vegetable Sprout Main Dinner Saute Cookbooks

Recipe information

Ingredients

Preparation

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nutrition information

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Recipe notes