|
|
Saucy Garlic Beef Lo Mein
|
Yield: 6 servings (serving size: 2 cups)
Source: Cooking Light, MARCH 1997
Comments from a PA Kitchen: This makes a LOT of food. You could easily serve 8 with
this recipe, and cut the serving size (and the points) down. Really
good the first day, not as good leftover.
INGREDIENTS:
1 pound green beans
1 1/2 pounds lean flank steak
1 tablespoon sugar
2 tablespoons low-sodium soy sauce
1 1/2 tablespoons mirin (sweet rice wine)
7 garlic cloves, minced
1 (10-ounce) package Chinese noodles
Cooking spray
2 1/4 cups low-salt chicken broth
1/2 cup low-sodium soy sauce
2 1/2 tablespoons cornstarch
3 tablespoons mirin (sweet rice wine)
1 1/2 teaspoons sugar
1 1/2 teaspoons dark sesame oil
1/4 teaspoon pepper
2 teaspoons vegetable oil, divided
3 cups thinly sliced shiitake mushroom caps (about 1/2 pound mushrooms)
2 cups (1-inch) sliced green onions
3 tablespoons minced peeled fresh ginger
1 1/2 tablespoons minced garlic (about 7 cloves)
INSTRUCTIONS:
- Trim ends from beans; remove strings. Cut beans into 3-inch pieces.
Set aside.
- Trim fat from steak. Cut across grain into thin slices; cut slices
in half crosswise. Combine steak and next 4 ingredients (steak
through garlic); stir well. Set aside.
- Bring 4 quarts water to a boil in a large Dutch oven. Add beans;
cook 5 minutes or until tender. Remove with a slotted spoon; place
in a colander. Rinse under cold water; drain well. Set aside. Add
noodles to boiling water. Cook 3 minutes; drain. Rinse under cold
water. Drain; set aside.
- Coat a large nonstick skillet or wok with cooking spray; place over
medium-high heat until hot. Add steak mixture; stir-fry 5 minutes or
until browned. Spoon steak mixture into a bowl; set aside. Wipe
skillet clean with a paper towel.
- Combine broth and next 6 ingredients (broth through pepper) in a
bowl. Stir well; set aside. Heat vegetable oil in skillet over
medium-high heat. Add remaining ingredients; stir-fry 2 minutes. Add
broth mixture. Bring to a boil; cook 1 minute, stirring constantly.
Return steak to pan; add beans and noodles; stir-fry 1 minute.
NUTRITIONAL INFO:
Healthy Units: 11 per serving
CALORIES 516 (30% from fat); FAT 17.1g (sat 6.4g,mono 6.9g,poly
2.5g); PROTEIN 33g; CHOLESTEROL 60mg; CALCIUM 86mg; SODIUM 925mg;
FIBER 3.1g; IRON 6.9mg; CARBOHYDRATE 57g
Back to Alpha Index
Back to Recipe Type Index
