Healthy Eating: Stir Fried Ginger Beef With Broccoli and Mushrooms

NOTE***Put up some rice to cook about 15 minutes before you begin. Also, be sure to have all the ingredients prepared and at the ready before you heat the pan, so the stir-frying can go smoothly and quickly.

Serves: 4
Serves: 4
Prep Time: 15 minutes
Cook Time: 8 minutes

Nutrition Score per serving:(about 2 cups stir-fry, ½ cup rice): 311 calories, 11 g fat (32% of calories), 3 g saturated fat, 27 g carbs, 25 g protein, 3 g fiber, 48 mg calcium, 4 mg iron, 69 mg sodium

2 tablespoons peanut oil or canola oil
1 medium onion, chopped
1 tablespoon minced or grated fresh ginger, divided
Salt to taste
2 teaspoons minced or crushed garlic
About a dozen medium mushrooms, sliced
1 medium bunch broccoli, coarsely chopped (peel and include as much of the stalks as feasible)
¾ pound sirloin steak or flank steak, thinly sliced
1 tablespoon balsamic vinegar
2 cups cooked white rice
Dark sesame oil, drizzled to taste
Chili flakes to taste

Directions Place a wok or large, deep skillet over medium heat and wait about a minute. Add 1 tablespoon of the oil and swirl to coat the pan. Turn the heat to high, add the onion and half the ginger, and stir-fry for about a minute. Sprinkle lightly with salt, if using.

Add 1 teaspoon of the garlic and all of the mushrooms, and salt lightly (if using). Stir-fry for about 2 minutes, or until the onions are translucent and the mushrooms soften.

Keeping the heat high, toss in the broccoli, salt lightly again, and stir-fry for about 3 minutes, or until the broccoli is bright green, but still crisp. Transfer the vegetables to a bowl, and return the wok or skillet to the stove over high heat.

Wait about 30 seconds, then add the other tablespoon oil and swirl to coat the pan. Add the strips of beef and the remaining ginger, salting lightly. Stir-fry for just 1 to 2 minutes for medium. During the last 20 seconds or so of cokking, sprinkle in the remaining teaspoon of garlic and the balsamic vinegar, then add the vegetables back in, stirring to combine. Remove from heat, and serve right away, over rice. Pass a bottle of dark sesame oil and a container of chili flakes at the table to sprinkle over the top of each serving.

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