晚餐中等

Stir Fry Vegetables and Beef

Name: Stir Fry Vegetables and Beef
Cook time: 30 min
Total time: 30 min
Yield: 4
Ingredients: 1/2 teaspoon ground ginger; 1/8 teaspoon garlic powder; 1 teaspoon low-sodium soy sauce; 1/3 cup water; 1 cup carrots; 2 cups fresh mushrooms; 2 cups broccoli; 1 medium red or yellow bell pepper; 1 medium onion, chopped; 2 tablespoons vegetable oil; 8 ounces sliced beef chuck roast

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 min4 份

营养成分（每份）

每份数值 · 每份分量: 1/4 of recipe

220

卡路里

14g

蛋白质

13g

碳水

13g

脂肪

膳食纤维

糖

113mg

钠

饱和脂肪 3 g · 胆固醇 37 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

ground ginger
1/2 teaspoon
garlic powder
1/8 teaspoon
low-sodium soy sauce
1 teaspoon
water
1/3 cup
carrots
1 cup · grated
fresh mushrooms
2 cups · sliced
broccoli
2 cups · chopped
red or yellow bell pepper
1 medium · sliced
onion, chopped
1 medium
vegetable oil
2 tablespoons · or cooking oil of choice
sliced beef chuck roast
8 ounces

步骤

1
Wash hands with soap and water.
2
Mix spices, soy sauce, and water; set aside.
3
Wash vegetables. Shred carrots and slice mushrooms. Chop broccoli, peppers, and onions.
4
Heat oil in large frying pan and add meat when oil is hot; stir until brown.
5
Push meat to the side and in the middle of the pan add carrots, onions, and peppers. Cook them for one minute.
6
Add mushrooms and broccoli. Cook until they are tender.
7
Add liquid mixture and cook until bubbly.
8
Reduce heat, cover pan, and cook for two more minutes.
9
Serve over whole wheat pasta or brown rice.

来源: USDA MyPlate Kitchen · Texas Cooperative Extension Expanded Nutrition Program The Texas A&M University System

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