Beef Stew Fry With Shiitake Mushrooms And Bok Choy Recipes
BEEF "STEW-FRY" WITH SHIITAKE MUSHROOMS AND BOK CHOY
This is called a "stew-fry" because both cooking techniques are employed. There's a little bit of stir-frying, and the flavor profile is decidedly Asian, but enough liquid is added in the form of low-fat chicken broth that not a lot of oil is required, keeping things nice and light.
Yield serves 4
Number Of Ingredients 11
Steps:
- Heat a Dutch oven over high heat, and when the pot is hot, add the sesame oil. Add the ginger and scallions and cook until they are fragrant, about 1 minute.
- Add the chicken broth and soy sauce, and bring the liquid to a boil. Add the shiitake mushrooms and bok choy, cover, and bring to a boil. Then reduce the heat to medium and simmer until the vegetables are tender, about 5 minutes.
- Stir in the rice vinegar and ketchup, and season with salt and pepper if desired.
- Remove the pot from the heat. Stir the sliced beef into the stew, allowing it to cook in the the residual heat of the liquid. Serve immediately.
- For deep, rich flavor, use low-fat, low-sodium chicken broth where water is called for in savory recipes. It's great for cooking everything from beans to grains.
- Fat: 13g (before), 7.6g (after)
- Calories: 331 (before), 194 (after)
- Protein: 21g
- Carbohydrates: 12g
- Cholesterol: 38mg
- Fiber: 2g
- Sodium: 1,303mg
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- Prepare the beef. You can use any cut of beef, but flank steak and skirt steak are my choices for stir fry. Cut the flank steak across the grain into thin slices.
- Use a variety of mushrooms and vegetables. I use three mushrooms: shiitake mushrooms, king oyster mushrooms, and button mushrooms. Besides the mushrooms, I also include snow peas to add some crunchiness.
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