Beef and Greens Stir-fry
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
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
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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.
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Nutritional information
Per serving| Energy: | 295 Calories |
| Protein: | 31 g |
| Carbohydrate: | 17 g |
| Fat: | 11 g |
| Fibre: | 2.1 g |
| Sodium: | 1682 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 18 % / 194 mg |
| Vitamin B12: | 125 % |
| Zinc: | 60 % |
| Vitamin C: | 40 % |
| Magnesium: | 38 % |
