Beef and Vegetables Stir-Fry

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A colourful dish of meat, vegetables and barley.

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Preparation : 10 min Cooking : 30 min Standing : 5 min
550 calories/serving

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Ingredients

2 yellow or red sweet peppers, cut into 1 cm-wide strips 400 g
3 zucchini, cut into thin rounds 380 g
8 button (white) mushrooms, quartered 110 g
1 onions, halved and cut into 1 cm-thick wedges 200 g
2 cloves garlic, minced
2 tomatoes, Roma type, diced 140 g
400 g beef, top sirloin, cut into strips of about 1 x 5 cm
2 tbsp olive oil 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 shallots, finely chopped 40 g
1 tbsp canola oil 15 mL
1 1/3 cup pearl barley 240 g
2 1/2 cups chicken broth 625 mL
1 cup water 250 mL

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the meat warm while the vegetables cook.

Method

  1. Prepare the vegetables : Cut the peppers into 1 cm-wide strips; slice the zucchini into thin rounds; quarter the mushrooms; halve the onion then cut it into 1 cm wedges; mince the garlic; dice the tomatoes. Cut the meat into strips, 1 cm wide and about 5 cm long.
  2. Heat half of the olive oil in a large frying-pan or wok over medium-high heat. Sauté the meat in batches, so as not to overcrowd the pan. Cook the meat until it browns, but is not completely cooked through, 3-4 min total. Remove the meat from the pan then set aside on the warmed serving plate in the oven.
  3. Pour the remaining olive oil into the pan, then add the onion and sauté 2 min until it starts to soften. Add the peppers and continue to cook, tossing often, until they begin to brown and soften, about 5 min. Add the zucchini and mushrooms, then sauté, with frequent tossing, about 3 min. Add the garlic and tomatoes. Cook 1-2 min, with stirring, then season with salt and pepper. Cover and cook an additional 2 min until the vegetables are cooked al dente.
  4. Meanwhile, heat the canola oil in a saucepan over medium heat. Add the shallot, sprinkle with salt, then sauté until the shallot begins to soften, about 3 min.
  5. Add the barley, then cook 3 min with constant stirring. Pour in the broth and water. Bring to a boil, then reduce the heat to 'low' and cover. Cook until the barley is al dente, about 30 min.
  6. Remove the saucepan from the heat, stir once, cover and let stand 5 min. Adjust the seasoning.
  7. Put the meat back into the pan with the vegetables. Cook, with tossing, about 1-2 min. Adjust the seasoning then serve with the barley.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (510 g)

Amount

% Daily Value

Calories

550

Fat

21 g

33 %

Saturated 4.5 g
+ Trans 0.3 g

24 %

Cholesterol

50 mg

Sodium

80 mg

3 %

Carbohydrate

65 g

22 %

Fibre

8 g

30 %

Sugars

7 g

Net Carbs

57 g

Protein

29 g

Vitamin A

46 %

Vitamin C

179 %

Calcium

6 %

Iron

39 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Copper
Source of  :
Calcium, Vitamin D
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2 ½
Meat and Alternatives 2 ½
Fats 1 ½
More info
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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
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