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Home > Meat Dishes > Beef
Blackened Beef Stir-Fry
No oil is needed for stir-frying the vegetables and beef. Instead, spray a cold wok or skillet with nonstick coating before cooking the vegetables, then cook the meat in a little broth.
Serves: 4
Ingredients:
- 12 ounces boneless beef top sirloin steak or top round steak
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon dried thyme, crushed
- 1/4 teaspoon black pepper
- 1/8 teaspoon salt
- 1/8 to 1/4 teaspoon ground red pepper
- 2/3 cup beef broth
- 2 tablespoons tomato paste
- 2 teaspoons cornstarch
- Nonstick spray coating
- 2 cups broccoli florets
- 1 medium carrot, bias sliced
- 2 cups sliced fresh mushrooms
- 1/2 cup bias-sliced green onion
- 1 8-ounce package frozen baby corn, thawed
- 2 tablespoons beef broth
- 2 cups hot cooked rice
Trim separable fat from beef; partially freeze meat. Cut meat across the grain into thin bite-size strips.
In a medium bowl stir together paprika, garlic powder, thyme, black pepper, salt, and red pepper. Add steak strips; toss to coat well.
In a small bowl stir together the 2/3 cup beef broth, tomato paste, and cornstarch. Set aside.
Spray a cold wok or 12-inch skillet with nonstick spray coating. Preheat wok or skillet over medium heat. Stir-fry broccoli and carrot for 3 minutes. Add mushrooms and onions. Stir-fry 2 minutes more. Add corn; stir-fry 2 minutes more. Remove vegetables from wok. Carefully add the 2 tablespoons broth to the wok. Add the meat and stir-fry for 2 to 3 minutes.
Push meat from center of wok. Stir broth-cornstarch mixture; add to center of wok. Cook and stir till thickened and bubbly. Return vegetables to wok. Heat through. Serve over rice.
Nutrition information: per serving: 303 calories, 5 g total fat, 2 g saturated fat, 49 mg cholesterol, 351 mg sodium, 41 g carbohydrate, 24 g protein, 67% vitamin A, 87% vitamin C, 30% iron.
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