Heart-Healthy Beef in Black Bean Sauce
Savor the rich, bold flavors of "Heart-Healthy Beef in Black Bean Sauce," a nutritious twist on a beloved classic. This recipe combines lean flank steak, tender-crisp vegetables like broccoli, bell peppers, and carrots, and a savory low-sodium black bean and soy sauce blend for a guilt-free yet indulgent meal. Marinated to perfection and stir-fried for a quick and dynamic cooking process, this dish is packed with heart-friendly ingredients without compromising on taste. Enhanced with aromatic ginger and garlic, it’s a wholesome option perfect for pairing with brown rice or whole-grain noodles. Ready in just 40 minutes, this healthy beef stir-fry is ideal for busy nights while prioritizing flavorful, balanced eating.
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Recipe Information
Ingredients
- 500 g Lean beef (such as flank steak, trimmed of fat)
- 3 tbsp Low-sodium black bean sauce
- 2 tbsp Low-sodium soy sauce
- 2 cloves Fresh garlic, minced
- 1 tsp Fresh ginger, minced
- 1 large Red bell pepper, sliced
- 1 large Green bell pepper, sliced
- 200 g Broccoli florets
- 1 medium Carrot, thinly sliced
- 2 Spring onions, chopped
- 2 tbsp Canola oil
- 1 tbsp Cornstarch
- 60 ml Water
- 0.5 tsp Ground black pepper
Instructions
Slice the lean beef across the grain into thin strips. In a bowl, mix the beef with 1 tablespoon of low-sodium soy sauce and 1 tablespoon of cornstarch. Let it marinate for about 10 minutes.
In a small bowl, combine the black bean sauce, remaining soy sauce, and water. Set aside.
Heat 1 tablespoon of canola oil in a large non-stick skillet or wok over medium-high heat. Add the marinated beef and stir-fry until browned outside but still slightly pink inside, about 3-4 minutes. Remove the beef from the skillet and set aside.
In the same skillet, add the remaining tablespoon of canola oil. Sauté the minced garlic and ginger until fragrant, about 30 seconds.
Add the sliced bell peppers, broccoli florets, and carrot slices to the skillet. Stir-fry the vegetables until they are tender-crisp, about 4-5 minutes.
Return the beef to the skillet. Pour in the black bean sauce mixture and toss everything together to ensure it's well coated. Allow it to simmer for 2-3 minutes until the sauce thickens slightly.
Sprinkle the chopped spring onions and ground black pepper over the dish, give it a final toss, and remove from heat.
Serve hot over cooked brown rice or whole-grain noodles for a complete heart-healthy meal.
Nutrition Facts
Calories |
1520 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.6 g | 87% | |
| Saturated Fat | 17.1 g | 86% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 375 mg | 125% | |
| Sodium | 1819 mg | 79% | |
| Total Carbohydrate | 60.0 g | 22% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 19.9 g | ||
| Protein | 164.1 g | 328% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 278 mg | 21% | |
| Iron | 19.9 mg | 111% | |
| Potassium | 2980 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
