Stir Fried Orange Beef Heart Healthy Recipe

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Stir Fried Orange Beef

Prep time: 10 minutes

Cook time: 20 minutes

Tangy orange-flavored beef with crisp vegetables

1 bag (12 oz) frozen vegetable stir-fry

1 Tbsp peanut or vegetable oil

1 Tbsp onion, minced (or ½ Tbsp dried)

1 Tbsp garlic, minced (about 2–3 cloves)

1 Tbsp ginger, minced

1 egg white, lightly beaten (or substitute liquid egg white)

2 Tbsp cornstarch

12 oz beef flank steak, sliced into thin strips

3 Tbsp Hoisin sauce

1 Tbsp lite soy sauce

½ C orange juice

1 Tbsp dry sherry (optional)

 

1 Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7.

2 Heat oil in a large wok or sauté pan.

3 Add onion, garlic, and ginger and stir fry until tender but not brown, about 30 seconds to 1 minute.

4 Put egg white in one bowl and cornstarch in another. Dip steak strips into egg white and then coat with cornstarch.

5 Add steak strips to pan and continue to stir-fry until steak strips are lightly browned about 5–8 minutes.

6 Add Hoisin sauce, soy sauce, orange juice, and sherry (optional), and bring to a boil over high heat. Immediately lower temperature to a gentle simmer.

7 Add the thawed vegetables and mix gently. Simmer until vegetables are heated through, about 3–4 minutes.

8 Divide mixture into four equal portions.

 

yield: 4 servings serving size: 2 C meat and vegetables each serving provides: calories 261 total fat 9 g saturated fat 2 g cholesterol 28 mg sodium 418 mg total fiber 3 g protein 23 g carbohydrates 23 g potassium 648 mg

What are heart healthy recipes? Cardiac recipes?

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