What's For Dinner
Steak, Shiitake, and Bok Choy Stir-Fry
Choose quick-cooking flank steaks for a speedy dinner packed with flavors from the Orient. Asian ingredients such as toasted sesame oil, shiitake mushrooms, and bok choy, combine to give this dish high-impact flavors.
2 tablespoons grated fresh ginger
1 tablespoon minced fresh garlic
3 tablespoons low-sodium soy sauce
4 teaspoons cornstarch, divided
1 teaspoon toasted sesame oil
1/2 teaspoon crushed red pepper
1 pound flank steak, trimmed and thinly sliced
2 cups thinly sliced shiitake mushrooms (about 1/2 pound)
1 cup thinly vertically sliced onion
1 cup red bell pepper strips
4 cups sliced bok choy (about 1 medium head)
1 cup less-sodium beef broth
Combine ginger, garlic, soy sauce, 2 teaspoons cornstarch, oil, and crushed red pepper in a large zip-top bag; add steak to bag. Seal and marinate in refrigerator 20 minutes.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray, and add mushrooms, onion, and bell pepper to pan. Cook 3 minutes or until crisp-tender; transfer to a large bowl. Add bok choy to pan; sauté 2 minutes or until slightly wilted; add to bowl; keep warm.
Recoat pan with cooking spray. Add half of steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Transfer to a large bowl; keep warm. Coat pan with cooking spray. Add remaining steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Add to bowl; keep warm.
Combine broth and remaining 2 teaspoons cornstarch, stirring with a whisk. Add to pan, scraping pan to loosen browned bits. Bring to a boil; cook 1 minute or until mixture thickens, stirring constantly. Return steak and vegetables to pan; toss gently to coat.
Yield: 4 servings (serving size: about 1 1/2 cups)CALORIES 270 (30% from fat); FAT 9g (sat 3.1g,mono 3.2g,poly 1g); PROTEIN 28.6g; CHOLESTEROL 45mg; CALCIUM 244mg; SODIUM 706mg; FIBER 3.4g; IRON 4.5mg; CARBOHYDRATE 16.9g
Cooking Light, DECEMBER 2005