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Beef & Chinese Vegetables

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Product Description

Beef & Chinese Vegetables

Serves: 4

Preparation Time: 20 minutes

Equipment: Butcher knife, Cutting Board, Kitchen Machine food cutter, 3-quart Saucepan, 11-inch Stir-Fry Skillet/Mini-WOK, small stainless Mixing Bowl

  • 1              pound (460 g) lean beef round steak
  • 2/3          cup green beans, trimmed and sliced
  • 2/3          cup carrots, sliced #4 blade
  • 2/3          cup turnips, sliced #4 blade
  • 2/3          cup cauliflower, sliced with French chefs knife
  • 2/3          cup Chinese cabbage, shredded #5 blade
  • ½             teaspoon fresh ginger, grated #1 blade
  • 1/8          teaspoon garlic powder
  • 1              tablespoon low sodium soy sauce
  • 2/3          cup (160 ml) water
  • 4              green onions, chopped

With Butcher knife, trim fat from beef, and slice across grain into ¼-inch (75 cm) strips.

Place all the vegetables in the 3-quart Saucepan, rinse with cold water and pour the water off. The water that clings to the vegetables is sufficient for cooking the waterless way. Cook the pan, close the vent and cook over medium-low heat. When the cover spins freely on a cushion of water, the vapor seal is formed, 3 to 5 minutes. After forming the vapor seal, cook about 10 minutes. Vegetables should be tender but still crisp.

In mixing bowl, combine cornstarch, ginger, garlic powder, soy sauce, and water, mix well, set aside.

When vegetables are almost done, preheat WOK over medium-high heat. When hot, add beef and stir-fry about 3-5 minutes. Add cornstarch mixture, simmer, and cook until mixture thickens.

To Serve: Place vegetables on individual serving plates, spoon over beef mixture, and top with green onions.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 202; Fat Grams 5; Carbohydrate Grams 12; Protein Grams 27; Cholesterol mg 50; Sodium mg 243.

THE POINT SYSTEM: Calorie Points 2 ½; Protein Points 3; Fat Grams 5; Sodium Points 10 ½; Fiber Points 1; Carbohydrate Points 1; Cholesterol Points 5.

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