Hoisin beef stirfry

A white rectangular plate shows off a beef and vegetable stirfry meal with a pair of black chopsticks resting on the napkin beneath the plate.I think I posted something very similar to this a while back, but I’m revisiting it. I’ve changed up the ingredients a bit, including the amount of hoisin sauce and spices, as well as adding a can of water chestnuts (which were a fantastic addition!).

Stirfry lunch or dinner is a nearly no-guilt meal for me. So long as I watch the sodium, don’t add much in the way of oil, and am careful with what sauces I add (and how much), I think it’s a pretty healthy way to eat. And loading it up with veggies but just a little bit of meat allows you to spread out a small portion of meat (especially if that’s all you have) between more people/portions.

You see, I’m not much of a raw-veggie fan, but stirfry needs to be crunchy. Warmed through but still undercooked enough to have that crunch. A floppy, mushy stirfry is just nasty, so the key here is a high enough heat to warm quickly while preserving the crunch of the veggies, but not so high that it burns, along with cooking it very quickly. Cooking it on a lower heat just boils or simmers it in whatever you’re cooking it in. I am by no means a master at this. I just kind of eyeball it and judge by how the food feels against the spatula.

So I had some strips of an Eye of Round roast in the freezer that I hadn’t cooked up yet and decided that was going to be the meat of the dish. Here’s what I did…

Ingredients

  • approximately 10 oz of strips of beef (can be stirfry beef that is pre-cut at the store, a steak or roast cut up, etc.)
  • 1 Tbsp oil (canola or vegetable)
  • 2-3 handfuls of dry no yolk whole wheat egg noodles (‘dumplings’)
  • water to boil the noodles
  • 1/2 cup low-sodium chicken broth (I use Imagine Organics, as it’s lower in sodium than Campbell’s reduce sodium line)
  • 1/4 cup hoisin sauce (I use VH garlic hoisin)
  • 1 Tbsp sesame seeds
  • 1 cup water
  • 1 tsp ground ginger
  • 1/2 tsp ground allspice
  • 1 tsp reduced sodium soy sauce
  • 1 cup each: broccoli florets, cauliflower florets, snow peas (ends trimmed), mushrooms (chopped), green bell pepper (chopped)
  • 1 can water chestnuts (I used Dynasty brand)
  • 2 stalks celery, chopped
  • 1/2 onion, chopped

Method

  1. In a pot, boil the egg noodles according to the package. Drain and set aside.
  2. In a wok over a medium-high heat, stir-fry the beef strips in a tiny bit of chicken broth for a few minutes, until meat is cooked, then toss in the hoisin sauce, heating through. Remove meat from wok, sprinkle with sesame seeds and set aside.
  3. In same wok, add vegetables and 1/4 cup broth, ginger, allspice and soy sauce. Stir-fry until vegetables are tender-crisp, adding water in small amounts if it starts to dry out through the process. (Don’t put too much in at once or the veggies will just boil, not stir-fry, and will go mushy.) In the last minute, add the beef and noodles and stir to heat through/coat with the seasonings.
  4. Serve with chopsticks, splitting the entire meal into 8 portions.

Makes: 8 portions

Nutritional value per portion: 144 calories, 17g carbs, 2g fat, 14g protein, 142mg sodium, 6g sugar

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