Steak, Shiitake, and Bok Choy Stir-Fry

Choose quick-cooking flank steaks for a speedy dinner packed with flavors from the Orient. Asian ingredients such as toasted sesame oil, shiitake mushrooms, and bok choy, combine to give this dish high-impact flavors.

Yield: 4 servings (serving size: about 1 1/2 cups)

Ingredients

• 2  tablespoons  grated fresh ginger
• 1  tablespoon  minced fresh garlic
• 3  tablespoons  low-sodium soy sauce
• 4  teaspoons  cornstarch, divided
• 1  teaspoon  toasted sesame oil
• 1/2  teaspoon  crushed red pepper
• 1  pound  flank steak, trimmed and thinly sliced
• Cooking spray
• 2  cups  thinly sliced shiitake mushrooms (about 1/2 pound)
• 1  cup  thinly vertically sliced onion
• 1  cup  red bell pepper strips
• 4  cups  sliced bok choy (about 1 medium head)
• 1  cup  less-sodium beef broth

Preparation

Combine ginger, garlic, soy sauce, 2 teaspoons cornstarch, oil, and crushed red pepper in a large zip-top bag; add steak to bag. Seal and marinate in refrigerator 20 minutes.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray, and add mushrooms, onion, and bell pepper to pan. Cook 3 minutes or until crisp-tender; transfer to a large bowl. Add bok choy to pan; sauté 2 minutes or until slightly wilted; add to bowl; keep warm.

Recoat pan with cooking spray. Add half of steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Transfer to a large bowl; keep warm. Coat pan with cooking spray. Add remaining steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Add to bowl; keep warm.

Combine broth and remaining 2 teaspoons cornstarch, stirring with a whisk. Add to pan, scraping pan to loosen browned bits. Bring to a boil; cook 1 minute or until mixture thickens, stirring constantly. Return steak and vegetables to pan; toss gently to coat.

Nutritional Information

Calories:

270 (30% from fat)

Fat:

9g (sat 3.1g,mono 3.2g,poly 1g)

Protein:

28.6g

Carbohydrate:

16.9g

Fiber:

3.4g

Cholesterol:

45mg

Iron:

4.5mg

Sodium:

706mg

Calcium:

244mg