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…
- 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
- In a pot, boil the egg noodles according to the package. Drain and set aside.
- 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.
- 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.
- 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