Orange Beef and Vegetable Stir-Fry

12 Reviews
92% would make this recipe again

Plenty of bright and fresh ingredients in this citrusy stir-fry.

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Preparation : 10 min Cooking : 20 min
350 calories/serving

Ingredients

1/4 cup orange juice, freshly squeezed 3/4 orange
2 tsp rice vinegar 10 mL
1 tbsp cornstarch 8 g
4 tbsp canola oil 60 mL
1 dried chili peppers, minced 0.4 g
1 tbsp gingerroot, grated 14 g
1 onions, coarsely chopped 200 g
2 yellow or red sweet peppers, cut into strips 400 g
1 cup green/snap beans, cut into pieces 100 g
2 cloves garlic, minced or pressed
600 g beef strip loin, or rib eye, cut into 1 cm strips
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2/3 cup beef broth 170 mL
2 green onions/scallions

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. In a small bowl, mix the orange juice, vinegar, and cornstarch. Set aside.
  2. Prepare the vegetables: Coarsely chop the onion, cut the pepper into strips, cut the green beans into pieces, and mince or press the garlic.
  3. Heat half of the oil in a frying-pan or wok. Add the chili pepper and ginger. Cook 1 min, with stirring. Add the onion, pepper, and green beans. Add a little bit of salt and stir-fry 7 min, until cooked al dente. Add the garlic and stir for 1 min, then put the vegetable mixture on a plate and set aside in the oven.
  4. Add the remaining oil and the meat to the wok. Stir constantly for 5-7 min, until the meat is almost cooked through. Add the vegetables back into the wok then add the broth. Cook 2 more minutes, then stir in the orange mixture. Season with salt and pepper to taste, then serve.

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

350

Fat

17 g

26 %

Saturated 3.7 g
+ Trans 0.5 g

21 %

Cholesterol

70 mg

Sodium

60 mg

2 %

Carbohydrate

17 g

6 %

Fibre

3 g

12 %

Sugars

7 g

Net Carbs

14 g

Protein

32 g

Vitamin A

50 %

Vitamin C

252 %

Calcium

4 %

Iron

26 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Free  :
Added Sugar
Excellent source of  :
Iron, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Folacin, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2
Source of  :
Copper, Fibre, Manganese, Omega-3, Vitamin D
Low  :
Saturated Fat, Sodium
More info

DIABETES Exchange

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

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Reviews

12 Reviews (11 with rating only) 92% 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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june 03, 2016 | I would make this recipe again

Easy and tasty. Thanks SOS.

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