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Ginger Beef Stir-Fry
This sweet and peppery stir-fry relies on ginger for flavor — which may be a big help in settling queasy stomachs. It’s also loaded with colorful, nutrient-rich vegetables and brown rice for long-lasting energy.
1 tablespoon canola oil
3 teaspoons beef bouillon granules
1/4 teaspoon black pepper
1/2 pound very thinly sliced beef, such as sirloin tip
3 green onions, chopped
2 large stalks bok choy (about 1/2 pound), chopped coarsely, including leaves
1 medium yellow zucchini (about 1/2 pound), sliced thin
1 large red bell pepper, seeded and sliced into rings; halve each ring
1/2 teaspoon ground ginger
1/4 cup water and 2 teaspoons cornstarch, blended into a paste
11/2 cups steamed brown rice
Combine oil, bouillon granules and black pepper in a large nonstick pan or wok; heat at high setting. Add beef and green onions; stir-fry 2–3 minutes, until beef is slightly browned. Add bok choy and zucchini; stir-fry 3–4 minutes. Add bell pepper and ginger; stir-fry an additional 2 minutes.
Pour in cornstarch paste; stir until mixture thickens slightly and turns translucent. Serve over steamed rice.
Nutrition information per serving (3/4 cup brown rice and 1/2 of beef mixture): 449 calories, 30 percent fat (15 grams), 42 percent carbohydrate, 28 percent protein, 178 milligrams calcium, 7 grams fiber, 136 micrograms folic acid, 5 milligrams iron, 7.4 milligrams zinc.
This easy dish can be made the evening or morning before. I’ve substituted nutritionally powerful whole-grain bread for the typically nutrient-poor and fat-laden crust. It’s great eaten cold for breakfast or the next day’s lunch.
Vegetable oil spray
3 large whole-grain bagels (about 3 ounces each)
1 red bell pepper, seeded and coarsely chopped
1 yellow bell pepper, seeded and coarsely chopped
2 cups chopped broccoli (about 1 large stalk; slice stems into 1/2-inch slices)
1 small onion, chopped (about 1/2 cup)
2 cups nonfat milk
1 teaspoon salt
1/4 teaspoon black pepper
4 ounces sharp Cheddar cheese, shredded
Coat a 9-by-9-inch baking dish with vegetable oil spray. Cut bagels into 1/2 inch cubes; place in baking dish. Add vegetables; toss with bread to mix well.
In a small bowl, whisk together eggs, milk, salt and black pepper. Pour milk/egg mixture over bread/vegetable mixture. Using a large spoon, press bread/vegetable mixture down into milk/egg mixture. Cover and refrigerate at least 1 hour or up to 12 hours.