Orange Beef and Vegetable Stir-Fry

1 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 20 min
580 calories/serving

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Ingredients

1/4 cup orange juice, freshly squeezed 3/4 orange
2 tsp rice vinegar 10 mL
1 tbsp cornstarch 8 g
4 tbsp canola oil 60 mL
1 dried chili peppers, minced 0.4 g
1 tbsp gingerroot, grated 14 g
1 onions, coarsely chopped 200 g
2 yellow or red sweet peppers, cut into strips 400 g
1 cup green/snap beans, cut into pieces 100 g
2 cloves garlic, minced or pressed
600 g beef strip loin, or rib eye, cut into 1 cm strips
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2/3 cup beef broth 170 mL
2 green onions/scallions
1 2/3 cup basmati rice 300 g

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 vegetables warm while the meat cooks.

Method

  1. In a small bowl, mix the orange juice, vinegar, and cornstarch. Set aside.
  2. Prepare the vegetables: Coarsely chop the onion, cut the pepper into strips, cut the green beans into pieces, and mince or press the garlic.
  3. Heat half of the oil in a frying-pan or wok. Add the chili pepper and ginger. Cook 1 min, with stirring. Add the onion, pepper, and green beans. Add a little bit of salt and stir-fry 7 min, until cooked al dente. Add the garlic and stir for 1 min, then put the vegetable mixture on a plate and set aside in the oven.
  4. Add the remaining oil and the meat to the wok. Stir constantly for 5-7 min, until the meat is almost cooked through. Add the vegetables back into the wok then add the broth. Cook 2 more minutes, then stir in the orange mixture. Season with salt and pepper to taste.
  5. Meanwhile, cook the rice.
  6. Serve the sauté on top of the rice.
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 (460 g)

Amount

% Daily Value

Calories

580

Fat

17 g

27 %

Saturated 3.9 g
+ Trans 0.5 g

22 %

Cholesterol

70 mg

Sodium

60 mg

3 %

Carbohydrate

67 g

22 %

Fibre

4 g

15 %

Sugars

7 g

Net Carbs

63 g

Protein

36 g

Vitamin A

50 %

Vitamin C

252 %

Calcium

6 %

Iron

28 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 2
Meat and Alternatives 3 ½
Fats 2
More info
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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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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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