Stir-fries can be one of the best and healthiest, fast family dinners. Buying precut veggies and bottled Oriental sauce slashes prep time.
Nutrients per serving
31.2 g protein
14 g fat
36.3 g carbohydrates
4.9 g fibre
4.6 mg iron
57 mg calcium
870 mg sodium
392 calories
• Excellent source of ironand vitamins B6, B12 and C
• Good source of folacin
Preparation time 10 minutes
Cooking time 10 minutes - N/A
Makes 4 servings
10 oz (284 mL) can condensed chicken broth or 1 cup (250 mL) chicken bouillon
1/4 cup (50 mL) hoisin sauce
1 tbsp (15 mL) chili-garlic sauce
1 tsp (5 mL) sesame oil
2 tbsp (30 mL) cornstarch
1/2 cup (125 mL) orange juice
1 lb (500 g) boneless sirloin, at least 1 inch (2.5 cm) thick
1 medium-size red onion or regular cooking onion
10 large button mushrooms
2 peppers, any colour
4 green onions (optional)
10 oz (284 mL) can sliced water chestnuts
2 tbsp (30 mL) olive oil salt and freshly ground black pepper (optional)
1.In a medium-size bowl, stir broth with hoisin, chili-garlic sauce and sesame oil. In a small bowl, stir cornstarch with orange juice until dissolved, then stir into broth mixture. Slice beef across the grain into thin bite-size strips. Cut red onion in half lengthwise, then place cut-side down and slice each half into thick strips. Thickly slice mushrooms. You should have about 2 cups (500 mL) mushrooms. Core and seed peppers, then slice into strips. Thinly slice green onions, if using. Then drain water chestnuts.
2.Place a large wok or wide frying pan with deep sides over high heat. When hot, add 1 tablespoon (15 mL) oil. Add beef and stir-fry just until it loses its red colour, no more than 2 minutes. Remove beef to a dish. Add remaining oil to wok, then add red onion and mushrooms. Stir-fry just until mushrooms become golden-tinged, about 2 minutes. Add peppers and water chestnuts. Stir-fry 2 more minutes.
3.Stir broth mixture to make sure cornstarch has not separated, then add to stir-fry along with beef and any juices that have accumulated in dish. Continue to stir until broth mixture boils and thickens and there is no taste of raw cornstarch, about 3 minutes. Taste and cook 1 more minute if you detect any chalky consistency in sauce. Add salt and pepper, if needed. Sprinkle in green onions, if you like. Serve over rice or Asian noodles.