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
Yields 4 servings
beef and greens stir fry

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

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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Nutrition

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 % / 2.5 mcg
Zinc: 60 % / 5.4 mg
Vitamin C: 40 % / 24 mg
Magnesium: 38 % / 95 mg