Stir Fry Vegetables and Beef
Looking to add more vegetables into a family-friendly meal? This recipe does the job. With a rainbow of colorful vegetables that are cooked until tender but not mushy, this stir-fry presents bright, crisp flavors that are wholesome and tasty. Use tofu or other meat substitutes for an appetizing vegetarian dish.
- 30 minutes
- 4 Servings
- $3.00 - $5.99
Stir Fry Vegetables and Beef
Looking to add more vegetables into a family-friendly meal? This recipe does the job. With a rainbow of colorful vegetables that are cooked until tender but not mushy, this stir-fry presents bright, crisp flavors that are wholesome and tasty. Use tofu or other meat substitutes for an appetizing vegetarian dish.
- 30 minutes
- 4 Servings
- $3.00 - $5.99
Ingredients
- 1/2 teaspoon ground ginger
- 1/8 teaspoon garlic powder
- 1 teaspoon low-sodium soy sauce
- 1/3 cup water
- 1 cup carrots, sliced
- 2 cups fresh mushrooms, sliced
- 2 cups broccoli, chopped
- 1 medium green bell pepper, chopped
- 1 medium onion, chopped
- 2 tablespoons vegetable oil
- 8 ounces sliced beef chuck roast
Steps
Wash hands with soap and water.
Mix spices, soy sauce, and water; set aside.
Wash vegetables. Slice carrots and mushrooms. Chop broccoli, bell peppers, and onions.
Heat oil in large frying pan and add meat when oil is hot; stir until brown.
Push meat to the side and in the middle of the pan add carrots, onions, and peppers. Cook them for one minute.
Add mushrooms and broccoli. Cook until they are tender.
Add liquid mixture and cook until bubbly.
Reduce heat, cover pan, and cook for two more minutes.
Serve over whole wheat pasta or brown rice.
Ingredients
Serving Size: 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 188 |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 1 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 35 mg |
| Carbohydrates | 11 g |
| Dietary Fiber | 3 g |
| Total Sugars | 5 g |
| Added Sugars included | 0 g |
| Protein | 15 g |
| Minerals | |
| Calcium | 48 mg |
| Potassium | 549 mg |
| Sodium | 114 mg |
| Copper | 223 mcg |
| Iron | 2 mg |
| Magnesium | 32 mg |
| Phosphorus | 160 mg |
| Selenium | 17 mcg |
| Zinc | 3 mg |
| Vitamins | |
| Vitamin A | 286 mcg RAE |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.9 mg |
| Vitamin C | 68 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 59 mcg |
| Folate | 53 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Niacin | 4 mg |
| Choline | 66 mg |
Source:
- Texas Cooperative Extension Expanded Nutrition Program
- The Texas A&M University System