ASIAN BEEF AND BROWN RICE STIR-FRY

Asian Beef and Brown Rice Stir-Fry image

Yield serves 4, 1 1/2 cups beef and vegetable mixture and 1/2 cup rice per serving

Number Of Ingredients 17

1 1/2 cups uncooked instant brown rice
1 pound extra-lean ground beef
2 teaspoons grated peeled gingerroot
1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced
Cooking spray
3 medium carrots, thinly sliced crosswise
2 medium ribs of celery, thinly sliced crosswise
1 small red bell pepper, cut into 1-inch squares
1 tablespoon water
2 teaspoons sesame seeds
8 ounces fresh bean sprouts
3 medium green onions (green and white parts), sliced crosswise into 1/4-inch pieces
1 cup fat-free, no-salt-added beef broth
1 tablespoon soy sauce (lowest sodium available)
2 teaspoons cornstarch
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper

Steps:

Prepare the rice using the package directions, omitting the salt and oil.
Meanwhile, in a large skillet, cook the ground beef, gingerroot, and garlic over medium-high heat for about 5 minutes, or until the beef is browned, stirring frequently to turn and crumble the beef. Drain and discard any liquid. Transfer the beef to a plate. Set aside.
Before returning the skillet to the heat, wipe it with a paper towel and lightly spray with cooking spray. With the skillet over medium-high heat, cook the carrots, celery, and bell pepper for 2 minutes, stirring frequently. Stir in the water. Cook, covered, for 2 minutes.
While the vegetables cook, dry-roast the sesame seeds in a small skillet over low heat for about 2 minutes, or just until fragrant and golden, stirring frequently. Watch carefully so they do not get too brown. Pour onto a small plate.
Stir the bean sprouts and green onions into the carrot mixture. Cook, covered, for 2 minutes. Stir in the beef.
In a small bowl, whisk together the remaining ingredients until the cornstarch is dissolved. Pour over the beef. Cook for about 2 minutes, or until bubbly and slightly thickened, stirring constantly. Serve over the rice. Sprinkle with the sesame seeds.
(Per Serving)
Calories: 355
Total Fat: 8.0g
Saturated: 2.5g
Trans: 0.5g
Polyunsaturated: 1.5g
Monounsaturated: 3.0g
Cholesterol: 62mg
Sodium: 284mg
Carbohydrates: 40g
Fiber: 6g
Sugars: 7g
Protein: 31g
Dietary Exchanges
2 Starch
2 Vegetable
3 Lean Meat