Beef and Greens Stir-fry

Name: Beef and Greens Stir-fry
Yield: 4 servings
Ingredients: 1 cup (250 mL) Milk; 2 tbsp (30 mL) cornstarch; 1/2 cup (125 mL) thick teriyaki sauce; 1 tsp (5 mL) packed brown sugar; 1 tsp (5 mL) sesame oil; 1 tbsp (5 mL) vegetable oil; 1 lb (450 g) stir-fry beef strips; 1 tbsp (15 mL) sesame seeds; 2 garlic cloves minced; 1/4 tsp (1 mL) salt; 8 cups (2 L) chopped leafy greens (bok choy; Swiss chard and/ or spinach) or frozen mixed Oriental-style vegetables thawed; 1 tbsp (15 mL) rice vinegar or white wine vinegar

This recipe is taken from the 2006 Milk Calendar. A Chinese take-out favourite made easily at home and in a fraction of the time it takes to drive to a restaurant. Use whichever dark leafy greens your family prefers. Serve over cooked noodles or rice.

Prep: 10 min
Cooking: 6 min - 8 min

Yields 4 servings

Ingredients

1 cup (250 mL) Milk
2 tbsp (30 mL) cornstarch
1/2 cup (125 mL) thick teriyaki sauce
1 tsp (5 mL) packed brown sugar
1 tsp (5 mL) sesame oil
1 tbsp (5 mL) vegetable oil
1 lb (450 g) stir-fry beef strips
1 tbsp (15 mL) sesame seeds
2 garlic cloves minced
1/4 tsp (1 mL) salt
8 cups (2 L) chopped leafy greens (bok choy, Swiss chard and/ or spinach) or frozen mixed Oriental-style vegetables thawed
1 tbsp (15 mL) rice vinegar or white wine vinegar

READY FOR REWARDS?

Preparation

In bowl, whisk a little of the milk into cornstarch to make a smooth paste. Whisk in remaining milk, teriyaki sauce, brown sugar and sesame oil; set aside.

In a wok or nonstick skillet, heat oil over high heat; stir-fry beef, sesame seeds, garlic and salt for 2 min or until beef is browned. Whisk milk mixture and pour into wok. Cook, stirring often for about 3 min or until sauce is thickened. Stir in greens; cook, stirring, just until greens are wilted and hot, about 1 min. Stir in vinegar. Garnish with additional sesame seeds, if desired.

Tips

Replace 1/4 cup (60 mL) teriyaki sauce with oyster sauce and add 1 tsp (5 mL) hot Asian chili sauce. Replace half of beef with 8 oz (250 g) thawed, peeled and deveined large shrimp.

Make sure the wok and oil are hot before adding beef mixture to get the best flavour and texture.

Healthy Eating Tip: November is Osteoporosis Month. While some vegetables contain calcium, milk is your best source. Pair this recipe with a cold glass of milk to boost its bone-building power.