Beef Stir-Fry in a Wok

beef stir fry

You can’t think about one pot meals without considering wok cooking. Wok cooking is quick and healthy. If you prepare all of the ingredients ahead of time, the meal can take 10-15 minutes to make. Because the sides of the pan are slanted the food is not sitting in oil while cooking, which makes for a much healthier meal.

Once you start cooking with a wok, you will incorporate it into your meal plan at least once a week. Many times it is better than the food you get for carry out because the vegetables are fresh and there is no MSG added to the food.  Here are my top recommendations for a wok.

This is a basic recipe where you can change around the vegetables and keep the same calorie count. So add or delete any vegetables you want, just make sure they are thinly sliced for quick cooking.

A 1 ½ cup portion of this stir fry is 279 calories, 10 grams of total fat, 2 grams of saturated fat, and 0 grams of trans fat. One of the secrets to keeping the calories low in this recipe is that the meat is a top round which has been trimmed. This is one of the leanest cuts of beef. Just make sure it is thinly sliced for quick cooking and tenderness.


Ingredients:

  • ¾ cup reduced sodium beef broth
  • 4 tablespoons reduced-sodium soy sauce
  • 1 tablespoon cornstarch
  • 1 pound fresh green beans
  • 1 bell pepper (use your favorite, or whatever you have—green, red, yellow, or orange)
  • 6 to 8 ounces of mushrooms
  • 1 pound top round beef
  • 3 cloves of garlic
  • 1 Tablespoon vegetable oil
  • 3 Tablespoons parley
  • ¼ teaspoon pepper
  • ½ teaspoon celery seed

Prep Work:

  1. Wisk together chicken brother, soy sauce and corn starch in a small bowl.
  2. Wash green beans and cut off tips. Slice into long diagonal pieces.
  3. Trim the fat off from the beef. Cut beef into ½ by 2 inch strips.
  4. Finely mince garlic.
  5. Cut bell pepper into thin strips.
  6. Remove stems from mushrooms. Slice mushrooms.

Cooking Method:

Heat wok over high heat until a drop of water sizzles.
Add oil and swirl until pan is coated.
Add beef and stir fry about 3-4 minutes until browned. Remove to a plate.
Add green beans and garlic in wok and stir fry 2 minutes.
Add bell peppers and mushrooms and stir fry 2 minutes.
Return beef to wok (with all juices).
Add broth mixture and stir fry for one minute or until bubbling and thick.

Options:

Other vegetables could be sliced asparagus, green peas, sliced carrots, miniature corn on the cob, or broccoli.
Chicken broth can be substituted for the beef broth.
Sprinkle some sesame seed on top when serving.
Can be served with rice or quinoa, but this will add to the calorie count.