Stir frying is a fast and simple cooking technique that supports a heart-healthy diet. Use a wide variety of vegetables to add extra fiber and antioxidants. Include just a small amount of lean beef for texture and flavor, without overloading on protein or saturated fat. Olive oil and cashews provide heart-healthy unsaturated fats. Low-sodium soy sauce helps keep the sodium content under control. Citrus, ginger and garlic enhances the flavor of the stir fry, without adding significant calories.
Step 1
Trim all visible fat from the steak and slice into thin strips. Finely chop the white onion and mince the garlic. Slice the red pepper into strips and grate the zest of the orange. Juice the orange and set aside.
Step 2
Heat a large frying pan or wok over high heat and add 1 tbsp. olive oil. Add the steak and brown on all sides. Remove from the pan.
Step 3
Add the garlic, onions, peppers and broccoli to the hot pan. Saute for about 5 minutes, or until softened, stirring often.
Step 4
Whisk together the soy sauce, orange juice, ginger, orange zest and honey in a small bowl and add to the pan with the vegetables. Return the steak to the pan. Cook until the sauce is slightly thickened and all the components are heated through. Stir in the cashews. Serve over steamed brown rice.
Tips and Warnings
- Use any lean meat for this stir fry -- top sirloin or eye of round cuts of beef, pork tenderloin, boneless and skinless chicken breast or raw shrimp. Use tofu to make a dish vegetarian. Add in additional vegetables if you like -- snow peas, cauliflower and carrots are options. For a change of pace, serve over soba noodles instead of brown rice.
Things You'll Need
- 1 lb. round steak
- Olive oil
- White onion
- 2 cups broccoli florets
- Red bell pepper
- 3 tbsp. low-sodium soy sauce
- Orange
- 2 cloves garlic
- 1 tsp. ginger, grated
- 2 tsp. honey
- ¼ cup toasted cashews
- Steamed brown rice
- Frying pan or wok
- Small bowl
- Spatula or cooking spoon
