Main Dish, Recipes

Tangerine Bok Choy & Beef Stir-Fry

MB9562_Krasner

Tangerine juice and savory oyster sauce are the foundation of the stir-fry sauce in this healthy recipe for Chinese orange beef. Don’t skip the orange zest sprinkled over the stir-fry at the end—it delivers the biggest flavor punch. Serve over brown rice or quinoa.

Ingredients:

  • 1 pound flank steak, trimmed
  • 4-6 pixie tangerines or clementines
  • 1 pound bok choy
  • 6 ounces shiitake mushrooms
  • 2 tablespoons oyster sauce
  • 1 1/2 tablespoons reduced-sodium soy sauce
  • 4 teaspoons rice vinegar
  • 1 1/2 teaspoons cornstarch
  • 1/4 teaspoon ground pepper
  • 7 teaspoons coconut oil, divided
  • 1 tablespoon finely chopped fresh ginger

MB9562_KrasnerInstructions:

  1. Add 2 teaspoons oil to the pan; swirl to coat. Add the bok choy stems and mushrooms; stir-fry until the mushrooms release their liquid, about 3 minutes. Add the bok choy leaves; stir-fry until wilted, 1 to 2 minutes. Transfer the bok choy and mushrooms to the plate with the beef.
  2. Sliver zest from enough tangerines (or clementines) to get 1 tablespoon, set aside. Squeeze enough of the fruit to get 1/2 cup juice. Cut bok choy stems into 1-inch pieces and the leaves into 2-inch pieces. Discard mushroom stems; thinly slice caps. Whisk the juice, oyster sauce, soy sauce, vinegar, cornstarch and pepper in a small bowl. Place next to the stove.
  3. Cut steak in thirds along the grain. Freeze 15 minutes to firm slightly; thinly slice crosswise.
  4. Heat a 14-inch flat-bottom carbon-steel wok or large skillet over medium-high heat until very hot. Add 2 teaspoons oil and swirl to coat. Add half the beef in one layer; cook, without stirring, for 1 minute. Then toss until the beef is no longer pink on the outside, 30 seconds more. Transfer to a plate. Repeat with 2 more teaspoons oil and the remaining beef; transfer to the plate.
  5. Add the remaining 1 teaspoon oil, ginger, garlic, scallion whites and chile to the pan and stir-fry for 30 seconds. Add the reserved sauce and heat until bubbling. Return the beef, vegetables and any accumulated liquid to the pan; gently stir until heated through, about 1 minute more. Stir in scallion greens and the reserved zest.

-Be Well

If you are like most people, you want to eat healthy food but are also really busy. We want to help you out. Here is a FREE copy of our 30 Minute Meals cookbook!!

 


Nutritional Info:

  • Serving size: about 1 1/3 cups
  • Per serving: 293 calories; 15 g fat(4 g sat); 3 g fiber; 13 g carbohydrates; 28 g protein; 77 mcg folate; 70mg cholesterol; 5 g sugars; 0 g added sugars; 4934 IU vitamin A; 44 mg vitamin C; 157 mg calcium; 4 mg iron; 553 mg sodium; 1054 mg potassium
  • Nutrition Bonus: Vitamin A 99%, Vitamin C 73%, Vitamin B12 21%, Iron 20%
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, 3 1/2 lean meat, 1 1/2 fat

 


Recipe source:  EatingWell
Photos by:  Carin Krasner

Previous ArticleNext Article

Leave a Reply

Your email address will not be published. Required fields are marked *