Smarter Home Cooking

Beef Stir Fry

with Vegetables and Oranges
4.6
Average: 4.6 (10 votes)
(10 votes)
Beef Stir Fry

Beef Stir Fry - An Asian delight: Stir-fried beef and vegetables with Chinese seasonings

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
418
calories
Calories

Healthy, because

Even smarter

Nutritional values

The meat and vegetables in this recipe are only fried for a short time, so the heat-sensitive vitamins are well preserved. This wonderfully aromatic dish can lower an elevated cholesterol level, have a positive effect on blood fats, and can promote blood formation.

If you would like a side dish with your Stir-Fry, serve it with rice, preferably whole grain. The additional complex carbohydrates will keep you full for a long time. Adding green coriander on top is a great finishing touch. 

1 serving contains
(Percentage of daily recommendation)
Calorie418 kcal(20 %)
Protein42 g(43 %)
Fat16 g(14 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E6.6 mg(55 %)
Vitamin K21 μg(35 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin14.1 mg(118 %)
Vitamin B₆0.6 mg(43 %)
Folate63 μg(21 %)
Pantothenic acid1.4 mg(23 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C113 mg(119 %)
Potassium973 mg(24 %)
Calcium86 mg(9 %)
Magnesium105 mg(35 %)
Iron6.9 mg(46 %)
Iodine15 μg(8 %)
Zinc8.4 mg(105 %)
Saturated fatty acids3.1 g
Uric acid303 mg
Cholesterol81 mg
Complete sugar21 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small Organic orange
4 ozs Baby corn cob (canned)
1 red Bell pepper (about 7 ounces)
1 carrot (about 4 ounces)
3 ozs Snow peas
8 ozs Beef (such as rump roast or flank steak)
1 pc fresh ginger (about 1 ounce)
1 garlic clove
2 red chili peppers
2 Tbsps vegetable oil
peppers
4 Tbsps Hoisin sauce
salt
How healthy are the main ingredients?
BeefSnow peagingercarrotgarlic clovesalt
Preparation

Kitchen utensils

1 Small pot, 1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Citrus juicer

Preparation steps

1.
Beef Stir Fry preparation step 1

Rinse orange in hot water and wipe dry. With a peeler, remove zest in strips.

2.
Beef Stir Fry preparation step 2

Slice orange zest thinly. Blanch in a small pot of boiling water for 1 minutes, then drain. Squeeze juice from orange. 

3.
Beef Stir Fry preparation step 3

Halve mini corn cobs lengthwise. Rinse bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into approximately 3/4-inch pieces.

4.
Beef Stir Fry preparation step 4

Peel carrot and cut into thin strips. Rinse sugar snap peas, drain and remove any strings.

5.
Beef Stir Fry preparation step 5

Pat meat dry and cut into thin strips.

6.
Beef Stir Fry preparation step 6

Peel ginger root and cut into very thin matchsticks. Peel garlic and slice thinly.

7.
Beef Stir Fry preparation step 7

Halve chile peppers lengthwise, leaving stem ends intact, then remove seeds. Rinse chiles and pat dry.

8.
Beef Stir Fry preparation step 8

Heat oil in a wok over high heat. Stir-fry beef until browned, about 2 minutes. Remove from wok and lightly season with pepper.

9.
Beef Stir Fry preparation step 9

Add corn, bell pepper and carrots to wok and stir-fry until crisp-tender, about 1 minute. 

10.
Beef Stir Fry preparation step 10

Add snow peas and stir-fry until bright green, about 30 seconds.

11.
Beef Stir Fry preparation step 11

Push the vegetables to the edge of the wok. Add garlic and ginger to the middle and stir-fry until fragrant.

12.
Beef Stir Fry preparation step 12

Add orange zest and juice (if using a large orange, add only half of the zest and juice.) Add chiles and hoisin sauce, bring to a boil and cook, stirring, until vegetables are coated, about 2 minutes.

13.
Beef Stir Fry preparation step 13

Return beef to wok and toss to combine. Cook until beef is warmed through, about 1 minute. Season with salt and serve immediately.