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Stir Fry Vegetables and Beef

Stir Fry Vegetables and Beef

143 Ratings
143 Ratings
Recipe Image
Makes: 4 servings
Total Cost: $$$$
Cook Time: 30 minutes

Looking to add more vegetables into a family-friendly meal? This recipe does the job. With a rainbow of colorful vegetables that are cooked until tender but not mushy, this stir-fry presents bright, crisp flavors that are wholesome and tasty. Use tofu or other meat substitutes for an appetizing vegetarian dish.

Ingredients

  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon garlic powder
  • 1 teaspoon soy sauce
  • 1/3 cup water
  • 1 cup carrot (sliced)
  • 2 cups broccoli
  • 1 bell pepper (chopped)
  • 1 onion (chopped)
  • 2 cups fresh mushrooms (sliced)
  • 2 tablespoons oil
  • 8 ounces sliced beef

Directions

1. Wash hands and any cooking surface.

2. Mix spices, soy sauce and water; set aside.

3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers.

4. Heat oil in large frying pan and add meat when oil is hot; stir until brown.

5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute

6. Add mushrooms and broccoli. Cook until they are tender.

7. Add liquid mixture and cook until bubbly.

8. Reduce heat, cover pan and cook for two more minutes.

9. Serve over whole wheat pasta or brown rice.

Source: Texas Cooperative Extension, The Texas A&M University System, Expanded Nutrition Program

Nutrition Information

Serving Size: 1/4 of recipe (296g)
Nutrients Amount
Total Calories 188
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 35 mg
Sodium 143 mg
Carbohydrates 11 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 0 mcg
Calcium 48 mg
Iron 2 mg
Potassium 550 mg
N/A - data is not available
Nutrients Amount
Total Calories 188
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.4 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 0 mg
Cholesterol 35 mg
Carbohydrates 11 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 15 g
Minerals
Calcium 48 mg
Potassium 550 mg
Sodium 143 mg
Copper 223 mcg
Iron 2 mg
Magnesium 32 mg
Phosphorus 160 mg
Selenium 17 mcg
Zinc 3 mg
Vitamins
Vitamin A 286 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.9 mcg
Vitamin C 68 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 59 mcg
Folate 52 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.3 mg
Niacin 4 mg
Choline 66 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 3/4 cups
Protein Foods 1 ounces

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Try using fresh garlic and ginger. Also why not use fried tofu as an alternative to beef.
03/02/11
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025