By Robyn Burton
Rinse the brown rice under cold water. In a medium saucepan, add 1 cup of brown rice and 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30-35 minutes until the rice is cooked and water is absorbed. Set aside.
While the rice is cooking, slice the flank steak against the grain into thin strips. Set aside.
Cut the broccoli into bite-sized florets, thinly slice the bell peppers and carrots, mince the garlic, and grate the ginger.
In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the sliced steak in batches and stir-fry until browned on all sides, about 3-4 minutes per batch. Remove the steak from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic and grated ginger, stir-frying for about 30 seconds until fragrant.
Add the broccoli, bell peppers, and carrots to the pan. Stir-fry for about 5-7 minutes or until the vegetables are tender-crisp.
Return the steak to the pan with the vegetables. Add the low-sodium soy sauce and 1 tablespoon sesame oil, tossing everything together and cooking for an additional 2-3 minutes to heat through.
Season with salt and black pepper to taste. Drizzle the remaining 1 tablespoon of sesame oil over the stir-fry for added flavor.
Serve the beef and vegetable stir-fry hot with the cooked brown rice.
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This Asian Stir-Fry Main Course recipe is ready in 45 minutes and features lean flank steak, broccoli, bell peppers and other delicious ingredients. Contains 480 calories total.
Rinse the brown rice under cold water. In a medium saucepan, add 1 cup of brown rice and 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30-35 minutes until the rice is cooked and water is absorbed. Set aside.
While the rice is cooking, slice the flank steak against the grain into thin strips. Set aside.
Cut the broccoli into bite-sized florets, thinly slice the bell peppers and carrots, mince the garlic, and grate the ginger.
In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the sliced steak in batches and stir-fry until browned on all sides, about 3-4 minutes per batch. Remove the steak from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic and grated ginger, stir-frying for about 30 seconds until fragrant.
Add the broccoli, bell peppers, and carrots to the pan. Stir-fry for about 5-7 minutes or until the vegetables are tender-crisp.
Return the steak to the pan with the vegetables. Add the low-sodium soy sauce and 1 tablespoon sesame oil, tossing everything together and cooking for an additional 2-3 minutes to heat through.
Season with salt and black pepper to taste. Drizzle the remaining 1 tablespoon of sesame oil over the stir-fry for added flavor.
Serve the beef and vegetable stir-fry hot with the cooked brown rice.
Calories per Serving: 480
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