Beef and Sweet Potato Stir-Fry
Craving takeout? Whip up this tasty beef and sweet potato stir-fry in less time than it takes to call in an order.
Ingredients
1 cup (250 mL) low-sodium chicken broth
3/4 lb (375 g) lean beef, trimmed of fat and thinly sliced (Tip: Season with a bit of salt before cooking)
2 tablespoons (30 mL) rice vinegar
1 yellow pepper, julienned (Bonus: Contains more vitamin C than red or green peppers)
1 tablespoon (15 mL) cornstarch
3 cloves garlic, thinly sliced
1/4 cup (50 mL) hoisin sauce (Tip: Contains protein, since it’s made from fermented soybeans)
2 teaspoons (10 mL) canola oil
1 medium onion, thinly sliced
1 large sweet potato, peeled and cubed (Bonus: Loaded with beta carotene)
3/4 lb (375 g) lean beef, trimmed of fat and thinly sliced (Tip: Season with a bit of salt before cooking)
2 tablespoons (30 mL) rice vinegar
1 yellow pepper, julienned (Bonus: Contains more vitamin C than red or green peppers)
1 tablespoon (15 mL) cornstarch
3 cloves garlic, thinly sliced
1/4 cup (50 mL) hoisin sauce (Tip: Contains protein, since it’s made from fermented soybeans)
2 teaspoons (10 mL) canola oil
1 medium onion, thinly sliced
1 large sweet potato, peeled and cubed (Bonus: Loaded with beta carotene)
Directions
In a small bowl, blend 2/3 cup (150 mL) of the broth with hoisin sauce and rice vinegar. Heat wok, then add 1 teaspoon (5 mL) oil plus beef. Stir-fry until browned, 1 to 2 minutes. Transfer meat to plate and drain fat from pan. Heat remaining oil, then add onion and garlic and stir-fry for a minute. Add sweet potatoes, pepper and broth mixture. Cover and reduce heat. Simmer until sweet potatoes are tender, 10 minutes. Mix remaining broth with cornstarch; add to pan. Boil for a minute. Return beef to pan; serve over rice.
Serves 4 generously
Serves 4 generously
Nutritional information
Per serving (excluding rice):
328 calories
21 g protein
16 g fat (6 g saturated fat)
23 g carbohydrates
3 g fibre
49 mg cholesterol
343 mg sodium
328 calories
21 g protein
16 g fat (6 g saturated fat)
23 g carbohydrates
3 g fibre
49 mg cholesterol
343 mg sodium
Best Health Magazine, November/December 2008; photo: Masterfile
