Food

Sunday cooking adventures: Steak and asparagus stir-fry

2014-04-26 18.07.26

Stir-fry meals are great because once you start cooking, things go very quickly. So the smart way to stir fry is to chop and prepare all your ingredients before you start to cook. Otherwise, you’ll find that your food will overcook or even burn while you’re trying to catch up.

Stir-fry recipes are usually full of sodium because of all the soy, oyster, teriyaki or fish sauce.

This recipe from the recent issue of Cooking Light magazine has minimal chopping: less than a pound of asparagus, a red bell pepper, a  small sirloin steak and three green onions.  So the prep before I started cooking went quickly.

Also, it called for minimal amounts of low-sodium soy sauce and oyster sauce. Because of the salty ingredients, this recipe didn’t call for kosher or table salt.  It is not sodium free, but the amount of sodium in a serving, 444 mg for one cup, is pretty low for a stir-fry dish, which most often contains upwards of 1,000-2,000 mg of sodium per sodium.

This was really tasty. If you would like a little more sauce, add more chicken broth. Also, you can swap out the asparagus for a different vegetable, but asparagus prices are coming down a little now, so it’s a great time to treat yourself.  The only change I made in the recipe was cutting back the oil to 4 teaspoons. Here is the original link.

Steak and asparagus stir-fry

Ingredients

1/4 cup unsalted chicken stock (I use Pacific, which seems to have the most flavor for the least sodium)
1-1/2 tablespoons oyster sauce
1-1/2 tablespoons lower-sodium soy sauce
2 teaspoons grated peeled fresh ginger
2 teaspoons minced garlic
1 teaspoon cornstarch
4 teaspoons canola oil, divided
12 ounces boneless sirloin steak, cut into 1/4-inch strips
12 ounces medium asparagus, trimmed and cut into 2-inch pieces
1 medium red bell pepper, cut into thin strips
1/2 teaspoon crushed red pepper
3 green onions, chopped
Preparation

1. Combine first 6 ingredients in a small bowl, stirring well with a whisk.
2. Heat a large skillet over high heat. Add 2 teaspoons of oil to pan; swirl to coat. Add beef; stir-fry until browned but not cooked through (about 2-3 minutes). Place beef on a plate; discard liquid in pan.
3. Return pan to high heat. Add remaining 2 teaspoons oil; swirl to coat. Add asparagus and bell pepper; stir-fry 2 minutes. Add crushed red pepper and green onions; stir-fry for 30 seconds. Reduce heat to medium-high. Add stock mixture; cook 3 minutes or until sauce is slightly thickened. Return beef and any juices to pan, and cook for 1 minute. Serves 4. Serve with rice.



Leave a Reply

Read previous post:
depression-can-be-sneaky
Depression is sneaky

Saturday I did something I haven't done in a long time. I attacked piles of paper, magazines and mail on...

Close