Heart Healthy
Tender flank steak is briefly marinated in a savory, slightly spicy mixture before it’s stir-fried. Crisp snow peas, earthy mushrooms, and crunchy water chestnuts bring even more Asian flavors to the dish. Cooking the vegetables separately from the beef ensures that everything is done to perfection.
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Chinese Flank Steak
Tender flank steak is briefly marinated in a savory, slightly spicy mixture before it’s stir-fried. Crisp snow peas, earthy mushrooms, and crunchy water chestnuts bring even more Asian flavors to the dish. Cooking the vegetables separately from the beef ensures that everything is done to perfection.
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Servings:
4
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Serving Size :
1 cup
Ingredients
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2 teaspoons cornstarch -
1/2 cup dry sherry OR -
1/2 cup orange juice -
2 tablespoons soy sauce -
2 medium garlic cloves -
1 teaspoon gingerroot -
1/8 teaspoon cayenne -
-
Cooking spray -
mandarin orange segments -
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6 ounces snow peas OR -
1 cup broccoli florets -
1 cup green onions -
8 ounces water chestnuts
Directions
Tip: Click on step to mark as complete.
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Put the cornstarch in a shallow glass dish. Add the sherry, soy sauce, garlic, gingerroot, and cayenne, whisking to dissolve. Add the beef, turning to coat. Cover and refrigerate for 30 minutes, turning occasionally. -
Lightly spray a large skillet or wok with cooking spray. Pour in 1 teaspoon sesame oil, swirling to coat the bottom. Heat over high heat until very hot. Cook the mushrooms and snow peas for 1 to 2 minutes, or until tender-crisp and lightly browned, stirring constantly. Transfer to a plate. Cover to keep warm. -
In the same skillet, still over high heat, heat the remaining 1 teaspoon sesame oil until very hot, swirling to coat the bottom. Cook the beef with the marinade and green onions for 5 minutes, or until the beef is browned, stirring constantly. Stir in the mushroom mixture and water chestnuts. Cook for 1 to 2 minutes, or until heated through, stirring constantly.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 287 | |
|---|---|---|
| Total Fat | 11.5 g | |
| Saturated Fat | 4.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 5.5 g | |
| Cholesterol | 53 mg | |
| Sodium | 287 mg | |
| Total Carbohydrate | 14 g | |
| Dietary Fiber | 5 g | |
| Sugars | 5 g | |
| Protein | 28 g | |
Dietary Exchanges
3 vegetable, 3 lean meat, 1/2 fat
-
Servings:
4
-
Serving Size :
1 cup
Ingredients
-
2 teaspoons cornstarch -
1/2 cup dry sherry OR -
1/2 cup orange juice -
2 tablespoons soy sauce -
2 medium garlic cloves -
1 teaspoon gingerroot -
1/8 teaspoon cayenne -
-
Cooking spray -
mandarin orange segments -
-
6 ounces snow peas OR -
1 cup broccoli florets -
1 cup green onions -
8 ounces water chestnuts
Directions
Tip: Click on step to mark as complete.
-
Put the cornstarch in a shallow glass dish. Add the sherry, soy sauce, garlic, gingerroot, and cayenne, whisking to dissolve. Add the beef, turning to coat. Cover and refrigerate for 30 minutes, turning occasionally. -
Lightly spray a large skillet or wok with cooking spray. Pour in 1 teaspoon sesame oil, swirling to coat the bottom. Heat over high heat until very hot. Cook the mushrooms and snow peas for 1 to 2 minutes, or until tender-crisp and lightly browned, stirring constantly. Transfer to a plate. Cover to keep warm. -
In the same skillet, still over high heat, heat the remaining 1 teaspoon sesame oil until very hot, swirling to coat the bottom. Cook the beef with the marinade and green onions for 5 minutes, or until the beef is browned, stirring constantly. Stir in the mushroom mixture and water chestnuts. Cook for 1 to 2 minutes, or until heated through, stirring constantly.