Steak, Pepper, and Bok-Choy Stir-Fry

7 Reviews
100% would make this recipe again

A quick and colourful, Asian-inspired recipe.

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Marinade : 1 h Preparation : 10 min Cooking : 20 min
380 calories/serving

Ingredients

200 g beef strip loin, or rib eye, cut into 1 cm strips
2 tsp tomato paste 12 g
2 tbsp soy sauce 30 mL
2 tbsp Cognac, or brandy [optional] 30 mL
2 tbsp cornstarch 16 g
2 tsp sugar 8 g
2 tsp gingerroot, grated 9 g
1 onions, coarsely chopped 200 g
1 yellow or red sweet peppers, cut into strips 200 g
1 clove garlic, minced or pressed
2 tbsp canola oil 30 mL
1/2 dried chili peppers, minced 0.2 g
2 small bok choy, quartered or halved 300 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the vegetables warm while the meat cooks.

Method

  1. Slice the meat into strips ½ to 1 cm wide and about 5 cm long. Mix with the soy sauce, tomato paste, Cognac or brandy (optional), cornstarch, sugar, and a bit of grated ginger. Chill for at least an hour in the refrigerator.
  2. Preheat the oven to the lowest setting.
  3. Prepare the vegetables. Coarsely chop the onion, cut the pepper into strips, halve or quarter the bok choy (depening on the size) and mince or press the garlic.
  4. Heat ½ to 1 tablespoon of oil in a frying-pan or wok. Add the garlic, onion, bell pepper, and chili pepper. Add a little salt and cook about 5 min until they start to soften, taking care not let them burn. Add the bok choy and stir-fry 4-5 min, until cooked but still crunchy. Set the vegetables aside on the warmed serving plate in the oven.
  5. Add the remaining oil and the marinated meat. Reserve the remaining marinade. Stir constantly over medium heat 5-7 min until the meat is almost cooked. Put the vegetables back into the wok and add the remaining grated ginger. Stir in the reserved marinade. Cook another 2 min. Add salt and pepper to taste. Serve.

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

380

Fat

21 g

32 %

Saturated 3.5 g
+ Trans 0.4 g

19 %

Cholesterol

40 mg

Sodium

680 mg

28 %

Carbohydrate

27 g

9 %

Fibre

4 g

16 %

Sugars

10 g

Net Carbs

23 g

Protein

24 g

Vitamin A

92 %

Vitamin C

252 %

Calcium

16 %

Iron

27 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Fibre, Phosphorus, Vitamin B1, Vitamin B2
Source of  :
Copper, Omega-3, Omega-6, Pantothenic Acid, Vitamin D
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 3
Meat and Alternatives 2 ½
Fats 2
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (6 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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LessJan
june 19, 2019 | I would make this recipe again

Marinate the meat for a longer time.

Useful 0

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