Recipe: Mongolian Beef and Tomatoes

Do you like your beef with a little zing? Then get out the wok and give this healthy dish a try! It’s rich in taste and minimal in calories. I just enjoyed this dish for lunch as I wrote down the recipe for you!

Category: Beef
Prep Time: Approximately 1 Hour
Cooking Style: Wok
Complexity: Easy
Servings: 2
Date: January 1, 2009

15	oz	Beef, Lean Cut	Cut into 1/4” strips
1	ea	Green Pepper	Chopped into 1/4” pieces
1	ea	Red Onion (Small)	Halved and then sliced thin
1	tsp	Garlic (Fresh)	Ground
1	pkt	Sun-Bird Mongolian Beef Seasoning Mix	Found in the Asian Section at Meijer
1/4	cup	Teriyaki Sauce
2	Tbs	Worcestershire Sauce
2	Tbs	Water
1	Tbs	Extra Virgin Olive Oil
2	ea	Tomatoes (Large)	Sliced about 1/4” thick

SMART POINTS!

1. Beef Selection: According to the American Dietetic Association (www.eatright.org), beef cuts that are lower in fat have “round” or “loin” in the name. Examples of lean cuts of meat include: eye of the round, top round steak, top round roast, sirloin steak, top loin steak, tenderloin steak and check arm pot roast. My preference is venison back strap, tenderloin, or the round steak. If I have to choose beef from the market, my preference is to use top of round or sirloin steak.

2. Sun-Bird Seasoning Mixes: I love these mixes! They currently cost about $1 per packet and have a wonderful taste. I modify the instructions slightly to create my own, unique flavor.

3. Salt: If you must salt your food, use sea salt and only apply the salt AFTER you’re done cooking. By adding salt before you eat the dish and not while cooking, you need less salt for flavor. The salt flavor loses its flavor during the cooking process.

Marinade for Beef: Mix water, Mongolian beef seasoning mix, teriyaki sauce, and worcestershire sauce.

Beef and Vegetables: In a bowl, combine beef strips, green pepper, garlic, and red onion. Stir in the marinade and let sit for 30 minutes. Mix occasionally to disperse the marinade.

Tomatoes: Lay the sliced tomatoes flat on two plates. Sprinkle with a little bit of freshly ground pepper.

Cooking:

1. Heat the Wok to a high heat level.
2. Add the extra virgin olive oil for 30 seconds (You don’t want the oil to smoke).
3. Add the beef vegetable mix and remaining marinade.
4. Continue stir frying until the mix is steaming the sauce is thickened (Approximately 8-10 minutes). You want make sure that the beef is thoroughly cooked.
5. Heat the tomatoes in the microwave on high for about 10 seconds so they are warmed.
6. Pour the beef over the tomatoes and serve.

I skipped the carbohydrates with this dish to save calories and didn’t miss them at all! If you’re really hungry, add 1/2 cup of cooked brown rice (cook it in chicken broth for added flavor) to each plate.

Enjoy!

Shef D

Recipe: Sweet and Sour Vegetable Stir Fry

Do you like stir fried vegetables? Then get out the wok and give this healthy dish a try! It is nutrient rich and even includes your protein!

Category: Vegetarian
Prep Time: Approximately 1 Hour
Cooking Style: Wok
Date: December 29, 2008

4-5	ea	Bok Choy Stalks (Include Greens)	Angle cut into bite-size pieces
2 1/2	cups	Soy Beans (Frozen)
1	ea	Green Pepper	Chopped into 1/4” pieces
1	ea	Red Pepper	Chopped into 1/4” pieces
2 1/2	cups	Spinach (Fresh)
1	ea	Sweet Potato (Large)	Cut into 1/4” Cubes
1	ea	Asparagus (Bunch, Approx. 4” Diameter)	Cut off bottoms. Cut into 1/2” pieces leaving 3” tops
1	ea	Red Onion (Small)	Halved and then sliced thin
1	cup	Shiitake Mushrooms (Discard Stems)	Sliced into bite-size pieces
1	ea	Sun-Bird Sweet & Sour Seasoning Mix	Found in the Asian section at Meijers
1/4	cup	Teriyaki Sauce
1	Tbs	Ground Ginger
1/4	cup	Cornstarch
1/2	cup	Chicken Broth
1	cup	Water
2	Tbs	Extra Virgin Olive Oil
2	Pkts	Sugar Substitute
2	Tbs	Hot Sauce

Marinade for Vegetables: Mix cornstarch, water, sweet and sour seasoning mix, teriyaki sauce, hot sauce, and sugar substitute.

Vegetables: In a large bowl, combine bok choy, soy beans, green pepper, red pepper, asparagus, and red onion. Stir in the marinade and let sit for 30 minutes. Mix vegatables occassionally to disperse the marinade.

Sweet Potatoes: Mix together extra virgin olive oil and ginger. Stir in sweet potatoes and set aside for 30 minutes.

Cooking:

1. Heat the Wok to a high heat level.
2. Add about 1/4 cup of chicken broth to the wok and as it starts to sizzle, add the sweet potatoes. After about 2 minutes, add the shiitake mushrooms. Stir fry until the sweet potatoes start to soften (Approximately 5-8 minutes). Add small amounts of chicken broth as needed to keep the sweet potatoes from sticking to the wok. Don’t let the sweet potatoes get too soft.
3. Add the vegetable mix and stir fry until the sauce thickens (Approximately 3-5 minutes).
4. Add the spinach leaves and continue stir frying until the spinach starts to soften.
5. Continue stir frying until the mix is steaming (Approximately 5 minutes). You want the vegetables to remain somewhat firm, so be careful not to overcook.

Serve with brown rice.

Enjoy!

Shef D