SPRING 2017 52
This Asian stir-fry is a healthier alternative to takeout food. The lean cut
of beef has iron and protein while the tomatoes have vitamin C and
lycopene—strong blood and protein building blocks.
1 lb. (450 g) eye of round steak, cut into 2 x 1-inch pieces
½ tsp ( 2 ml) ground black pepper
¼ cup (60 ml) oyster sauce
2 tsp ( 10 ml) canola oil
2 Tbsp ( 30 ml) rice vinegar
3 cloves garlic, cut in thin slices
1½ Tbsp ( 22 ml) ginger, finely chopped
2 small yellow onions, cut lengthwise in thumb-wide wedges
4 tomatoes, cut in lengthwise wedges
1 13-oz. (363-g) package wide rice noodles, cooked
Coat the beef with pepper and oyster sauce and marinate for 15
minutes. Spread on a baking sheet and broil on the top rack, turning as
needed, until brown on all sides. Remove from the oven and set aside.
Heat the oil in a wok or deep pan on high heat, swirling to coat the sides
Add the garlic, then onions and ginger. Stir-fry until the onions become
translucent, breaking them up with your wooden spoon to separate
the layers. Stir in the tomatoes and beef, mix well and cook another 5
minutes to meld flavours, then ladle onto the cooked noodles. Serves 4.
Chinese beef and tomato stir-fry
Enjoy with rice
noodles and a
side of steamed
and a drizzle of
Using the Alberta Nutrition Guidelines, this recipe is:
Per 1 serving: 296 calories, 16 g total fat, ( 6 g saturated fat, 0 g trans fat),
540 mg sodium, 12 g carbohydrate, 2 g fibre, 24 g protein.