Heart-Healthy Beef Stir-Fry with Vegetables and Rice
Elevate your weeknight dinner routine with our Heart-Healthy Beef Stir-Fry with Vegetables and Rice—a flavorful and nutrient-packed dish that’s as good for your heart as it is for your taste buds. This wholesome recipe features tender strips of lean beef sirloin marinated in low-sodium soy sauce, paired with a vibrant medley of fresh vegetables like broccoli, red bell peppers, carrots, and sugar snap peas. Tossed in a fragrant ginger-garlic sauté and served over fluffy brown rice, it’s the perfect combination of high-protein, fiber-rich, and low-fat ingredients. Garnished with toasted sesame seeds and fresh green onions, this quick and easy stir-fry is a feast for the senses that’s ready to enjoy in under 45 minutes. Perfect for health-conscious eaters looking for delicious recipes packed with flavor!
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Recipe Information
Ingredients
- 300 grams lean beef sirloin
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon fresh ginger
- 2 cloves garlic
- 2 cups broccoli florets
- 1 medium red bell pepper
- 1 large carrot
- 1 cup sugar snap peas
- 1 cup brown rice
- 2 cups water
- 2 tablespoons olive oil
- 1 tablespoon sesame seeds
- 2 stalks green onions
- 0.5 teaspoon black pepper
Instructions
Start by preparing the brown rice. Rinse 1 cup of brown rice under cold water. In a medium saucepan, bring 2 cups of water to a boil. Stir in the rice, reduce heat to low, cover, and simmer for 20-25 minutes or until the water is absorbed and the rice is tender. Fluff with a fork and set aside.
While the rice is cooking, thinly slice the lean beef sirloin into strips about 1/4 inch thick. In a small bowl, combine the beef with 1 tablespoon of low-sodium soy sauce and set aside to marinate.
Peel and grate 1 tablespoon of fresh ginger and mince 2 cloves of garlic. Set these aside for the stir-fry base.
Cut the broccoli into small florets, julienne the red bell pepper, and thinly slice the carrot into rounds. Trim the ends off the sugar snap peas.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the marinated beef strips in a single layer and stir-fry for about 3-4 minutes until browned and just cooked through. Remove the beef from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Stir in the ginger and garlic and sauté for about 30 seconds until fragrant.
Add the broccoli, red bell pepper, carrot, and sugar snap peas. Stir-fry the vegetables for 5-6 minutes until they are crisp-tender.
Return the cooked beef to the skillet and add the remaining 2 tablespoons of low-sodium soy sauce. Season with 0.5 teaspoon of black pepper. Toss everything together and cook for another 1-2 minutes until heated through.
Toast 1 tablespoon of sesame seeds in a small dry skillet over medium heat for 1-2 minutes until golden brown and fragrant. Chop the green onions finely.
Serve the vegetable and beef stir-fry over the cooked brown rice. Garnish with toasted sesame seeds and chopped green onions. Serve immediately.
Nutrition Facts
Calories |
1428 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.4 g | 84% | |
| Saturated Fat | 17.6 g | 88% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 225 mg | 75% | |
| Sodium | 1906 mg | 83% | |
| Total Carbohydrate | 98.3 g | 36% | |
| Dietary Fiber | 23.8 g | 85% | |
| Total Sugars | 17.6 g | ||
| Protein | 110.2 g | 220% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 279 mg | 21% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 1638 mg | 35% | |
*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.
