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Mediterranean Beef Stir-Fry
A colourful dish of meat and vegetables.
Ingredients
| 2 | yellow or red sweet peppers, cut into 1 cm-wide strips | 400 g | |
| 2 | zucchini, cut into thin rounds | 260 g | |
| 8 | button (white) mushrooms, quartered | 110 g | |
| 1 | onions, halved and cut into 1 cm-thick wedges | 200 g | |
| 2 cloves | garlic, minced | ||
| 2 | tomatoes, Roma type, diced | 140 g | |
| 400 g | beef, top sirloin, cut into strips of about 1 x 5 cm | ||
| 2 tbsp | olive oil | 30 mL | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] |
Before you start
You will need a wok or frying pan.
Put the serving dish in the oven at the lowest setting to keep the meat warm while the vegetables cook.
Method
- Prepare the vegetables : Cut the peppers into 1 cm-wide strips; slice the zucchini into thin rounds; quarter the mushrooms; halve the onion then cut it into 1 cm wedges; mince the garlic; dice the tomatoes. Cut the meat into strips, 1 cm wide and about 5 cm long.
- Heat half of the oil in a large frying-pan or wok over medium-high heat. Sauté the meat in batches, so as not to overcrowd the pan. Cook the meat until it browns, but is not completely cooked through, 3-4 min total. Remove the meat from the pan then set aside on the warmed serving plate in the oven.
- Pour the remaining oil into the pan, then add the onion and sauté 2 min until it starts to soften. Add the peppers and continue to cook, tossing often, until they begin to brown and soften, about 5 min. Add the zucchini and mushrooms, then sauté, with frequent tossing, about 3 min. Add the garlic and tomatoes. Cook 1-2 min, with stirring, then season with salt and pepper. Cover and cook an additional 2 min until the vegetables are cooked al dente.
- Put the meat back into the pan. Cook, with tossing, about 1-2 min. Adjust the seasoning then serve.
Nutrition Facts Table
per 1 serving (290 g)
|
Amount % Daily Value |
|
Calories 300 |
|
Fat 18 g 28 % |
|
Saturated
4.2 g
22 % |
|
Cholesterol 50 mg |
|
Sodium 70 mg 3 % |
|
Carbohydrate 12 g 4 % |
|
Fibre 3 g 11 % |
|
Sugars 6 g |
|
Net Carbs 9 g |
|
Protein 24 g |
|
Vitamin A 38 % |
|
Vitamin C 169 % |
|
Calcium 3 % |
|
Iron 20 % |
Claims
This recipe is :- Free :
- Added Sugar
- Excellent source of :
- Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Good source of :
- Folacin, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin K
- Source of :
- Copper, Fibre, Vitamin D
- Low :
- Calories, Cholesterol, Saturated Fat, Sodium
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Vegetables | 2 |
| Meat and Alternatives | 2 ½ |
| Fats | 1 |
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