Enjoy this savory pepper steak
Here’s an easy stir-fry dinner. Pepper steak is a popular Chinese dish made with tender beef, bell peppers and onion and cooked in a savory sauce.
It takes a little extra time to prepare the ingredients, but only minutes to cook. To speed the cooking, have all your ingredients, including the sauce, ready. Place them in order of use on a plate or chopping board. Youwon’t have to keep looking at the recipe to seewhat goes in next.
Don’t rinse thewok once the meat dish is finished. You’ll use it to stir-fry the noodles, which are first boiled. This way they pick up the flavors of the sauce left in the wok.
Helpful Hints:
Fresh or steamed Chinese noodles are usually found in the refrigerated section of the produce department while dried Chinese noodles are in the Asian section of the market.
Either can be used for this recipe.
Two teaspoons ground ginger can be used instead of fresh ginger.
Use green, red, yellowor orange bell peppers for a colorful dish.
Countdown:
Place water for noodles on to boil.
Marinate meatwhile preparing vegetables for stir-fry. Boil and drain noodles. Make steak recipe, then
finish noodles.
Shopping List:
To buy:
1/2 pound skirt or flank steak, 1 mediumsize green pepper, 1medium size red or yellow bell pepper, 1/4 pound sliced mushrooms, 1 small piece fresh ginger, 1 can vegetable oil spray, 1 small bottle reduced-sodium soy sauce, 1 small bottle dry sherry, 1 container fat-free no-saltadded chicken broth, 1 container corn starch, 1 small bottle sesame oil and 1 package fresh or dried Chinese noodles.
Staples: minced garlic.
WOK-FRIEDPEPPER STEAK
Recipe by Linda Gassenheimer
1/2poundskirt orflank
steak 2tablespoonscornstarch 2tablespoonsreducedsodiumsoysauce 1mediumsizegreenbell pepper,(about11/2cups sliced) 1mediumsizeredoryellow bellpepper,(about11/2 cupssliced) 1/4poundmushrooms,
sliced,(about2cups) Vegetable oil spray 2tablespoonschopped
freshginger 4teaspoonsmincedgarlic 1/4cupdrysherry
1/4cupfat freelow-salt chickenbroth
Remove visible fat from meat. Cut across the grain into 1/2-inch slices. Mix cornstarch and soy sauce together. Placemeat in soy saucemixture, making sure it is completely covered. Wash, seed and slice bell peppers, about 1/2-inch thick. Spraywokor skillet with vegetable oil spray. Heatwok and add gingerand garlic. Whenwok is smoking, add meat and stir-fry 1 minute. Remove to a plate. Spray wok again and add peppers and mushrooms. Stir-fry 2 minutes. Returnmeat to pan and add sherryand broth. Stir-fry 3minutes. Remove frompan to a serving bowl.
Yield 2 servings.
Per serving: 348 calories (36% from fat), 13.8 g fat (4.3 g saturated, 6.4 g monounsaturated), 72 mg cholesterol, 29.4 g protein, 25.5 g carbohydrates, 3.7 g fiber, 613 mg sodium.
CHINESENOODLES
Recipe by Linda Gassenheimer
1/4poundfreshChinese
noodles 1 teaspoonsesameoil
Fill a large saucepanwith 3 to4quartswaterand bring to a boil. Boil noodles 1 to 2 minutes anddrain. Add1 teaspoon oil towok aftermeat andvegetables have been removed. Stir-fry noodles inwok 2 minutes or until theybegin to be crisp. Place on individual plates and serve peppersteakon top.
Yield 2 servings.
Per serving: 239 calories (18% from fat), 4.8 g fat (1 g saturated, 1.6 g monounsaturated), 48 mg cholesterol, 8.1 g protein, 40.6 g carbohydrates,1.9 g fiber, 12mg sodium.
Linda Gassenheimer is the authorofover30cookbooks, including hernewest,“The 12-Week Diabetes Cookbook.” Listen to Linda onwww. WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.