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| WETZEL COUNTY HOSPITAL |
| 304-455-8000 |
| "Take Good Care!" |
| Weekly Health-e Recipe |
Super Easy, Super Good Recipe
Korean-Style Stir-Fried Beef
Serve this beef stir-fry with rice. For easier slicing, place the beef in the
freezer for 30 minutes before slicing.
3 tablespoons reduced-sodium soy sauce
1 tablespoon honey
2 teaspoons dark sesame oil
3 cloves garlic, finely chopped
1 tablespoon finely chopped fresh ginger
1 teaspoon red pepper flakes
1/2 teaspoon black pepper
1/2 teaspoon salt
3/4 pound beef sirloin, cut into matchsticks
2 teaspoons olive oil
1 large onion, halved and thinly sliced
2 carrots, cut into 2-inch-long matchsticks
1 zucchini, cut into 2-inch-long matchsticks
3/4 cup chicken broth
1 teaspoon cornstarch
Nutritional Information per serving: 420 calories, 11g total fat, 3g saturated
fat, 5.2g monounsaturated fat, 1.7g polyunsaturated fat, 3.3g dietary fiber,
25g protein, 54g carbohydrate, 58mg cholesterol, 939mg sodium, WW points
= 9.
Good source of: beta-carotene, niacin, selenium, thiamin, vitamin B6, vitamin
B12, zinc.
Korean-Style Stir-Fried Beef
Serve this beef stir-fry with rice. For easier slicing, place the beef in the
freezer for 30 minutes before slicing.
3 tablespoons reduced-sodium soy sauce
1 tablespoon honey
2 teaspoons dark sesame oil
3 cloves garlic, finely chopped
1 tablespoon finely chopped fresh ginger
1 teaspoon red pepper flakes
1/2 teaspoon black pepper
1/2 teaspoon salt
3/4 pound beef sirloin, cut into matchsticks
2 teaspoons olive oil
1 large onion, halved and thinly sliced
2 carrots, cut into 2-inch-long matchsticks
1 zucchini, cut into 2-inch-long matchsticks
3/4 cup chicken broth
1 teaspoon cornstarch
- In medium bowl, combine soy sauce, honey, sesame oil, garlic, ginger,
red pepper flakes, black pepper and salt. Add beef, toss to coat and
set aside to marinate at room temperature for at least 30 minutes (or
refrigerated for up to 8 hours.) - In a large no-stick skillet, heat olive oil over medium heat. Add onion
and cook 3 minutes, stirring frequently, until just softened and lightly
browned. Add carrots and zucchini and cook 3 minutes until carrots are
crisp-tender. - Lift beef from marinade, reserving marinade. Add beef to pan and cook
1 minute, stirring, until no longer pink. - In small bowl, combine broth, cornstarch, and reserved marinade. Pour
into pan and cook 1 minute, or until lightly thickened.
Nutritional Information per serving: 420 calories, 11g total fat, 3g saturated
fat, 5.2g monounsaturated fat, 1.7g polyunsaturated fat, 3.3g dietary fiber,
25g protein, 54g carbohydrate, 58mg cholesterol, 939mg sodium, WW points
= 9.
Good source of: beta-carotene, niacin, selenium, thiamin, vitamin B6, vitamin
B12, zinc.