Cook Smart for a Healthy Heart, Reader's Digest Canada
Tangy tamarind and lemongrass infuse a Thai-inspired sauce for tender strips of stir-fried beef and fine rice noodles. With snow peas and baby corn adding all-important vegetable balance, this is a quick and easy dish that is a meal in itself.
In a small bowl, combine the tamarind paste and boiling water and leave to soak for 10 minutes, stirring frequently to break down the paste. Mix the resulting tamarind liquid with the soy sauce, sesame oil and rice wine or sherry.
While the tamarind is soaking, soak the rice noodles in boiling water for 4 minutes, or according to the package instructions. Then drain, rinse under cold running water and set aside to drain thoroughly.
Heat the sunflower oil in a wok or very large frying pan and stir-fry the beef over a high heat for about 3 minutes or until cooked. Use a slotted spoon to remove the beef from the wok and set it aside.
Add the onion, lemongrass, chili and garlic to the wok and stir-fry over a high heat for 1 minute. Add the snow peas, baby corn and mushrooms, and continue stir-frying for 2 minutes.
Return the stir-fried beef to the wok. Add the tamarind liquid and the noodles and stir for about 1 minute to heat through. Serve immediately, while still hot.
Stir-fried beef with fine noodles variations: You can use strips of chicken breast instead of beef. • Other vegetables that work well in the stir-fry include strips of red or green pepper, sliced canned water chestnuts, chopped or shredded green onions and bean sprouts.
Per serving: 489 calories, 29 g protein, 21 g total fat, 4 g saturated fat, 53 mg cholesterol, 45 g total carbohydrate, 4 g sugars, 4 g fibre, 920 mg sodium
Weight for weight, chilies are richer in vitamin C than citrus fruits, such as oranges. However, you would have to eat substantially more chilies than you are likely, or would want, to eat!