Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Stir-fry Beef, Shiitake and Bok Choy
- Ingredients
- 1 onion
- 2 garlic cloves
- ¾ oz ginger (1 piece)
- 1 red chili pepper
- 3 ½ ozs shiitake mushrooms
- 21 ozs baby bok choy
- 10 ozs parboiled rice
- salt
- 1 tsp soy sauce
- 1 tsp Oyster sauce
- 1 ¾ ozs Rice wine
- 2 tsps honey
- 1 tsp sesame oil
- ½ bunch cilantro
- 2 Tbsps Peanut oil
- 18 ozs Ground beef
Peel and chop onion, garlic, and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop. Clean shiitake mushrooms, cut off hard stems, and chop the rest. Clean bok choy, divide into individual leaves, and wash.
Cook rice in 2.5 times the amount of boiling salted water according to package directions for about 10-15 minutes.
Meanwhile, for the seasoning sauce, whisk soy sauce with oyster sauce, rice wine, honey, and sesame oil. Wash the cilantro, shake dry and pluck off the leaves.
Heat 1 tablespoon peanut oil in a large skillet. Stir-fry ground beef in it over medium heat until crumbly, about 8 minutes. Remove beef; leave some drippings in the pan.
Add onion, garlic, ginger and chili to pan and sauté over medium heat for 2 minutes. Add mushrooms, sauté for another 2 minutes. Add meat and seasoning sauce, mix everything and saute for another 2 minutes.
Meanwhile, heat remaining oil in a frying pan. Fry bok choy, turning, for about 2 minutes. Divide rice among bowls. Add meat and vegetables on top and sprinkle with cilantro leaves.
(Percentage of daily recommendation)
| Calorie | 627 cal. | (30 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.7 g | (9 %) |
Healthy, because
The zinc in the shiitake mushrooms brings a wound healing and immune strengthening effect. The vitamin D from the mushrooms provides strong bones.
Even smarter
For even more fiber, replace the parboiled rice with hearty brown rice - but this will increase the cooking time.