Beef and Asparagus Stir-Fry

This delicious classic stir-fry combination is low in fat and calories.

from Meals That Heal High Blood Pressure
Beef and Asparagus Stir-Fry

Quick look

  • prep 10 min    cook 10 min
  • serves 6

Ingredients

  • 1/3 cup Basic Stir-Fry Marinade and Sauce
  • 12 ounces flank steak, partially frozen
  • 1 tablespoon canola oil
  • 1/3 cup low-sodium beef broth
  • 1 pound asparagus, trimmed and cut into 1-inch lengths
  • 3 cloves garlic, minced
  • 2 teaspoons grated fresh ginger
  • 1/2 teaspoon red pepper flakes
  • 1 tablespoons black bean-garlic sauce (optional)
  • 1 teaspoon cornstarch dissolved in 1 tablespoon cold water

    How to make it   20 minutes, plus freezing and marinating time

  • 1

    Mix up the marinade in a 1-gallon ziplock bag.


  • 2

    Thinly slice the partially frozen beef across the grain then add the slices to the marinade. Press out the air, seal the bag, and massage the ingredients to coat evenly. Refrigerate for 1 hour.


  • 3

    Using tongs, remove the beef from the marinade, set on paper towels, and dry for 15 minutes; reserve the marinade.


  • 4

    Heat a wok or large, deep sauté pan over high heat. When hot, add 1 1/2 teaspoons of the oil and swirl to coat the pan. Add the beef and stir-fry until browned, about 2 minutes. Remove to a plate.


  • 5

    Pour the reserved marinade and beef broth into the pan and boil for 5 minutes. Remove to a heatproof bowl.


  • 6

    Add the remaining 1 1/2 teaspoons oil to the pan and swirl to coat. Add the asparagus and stir-fry for 1 minute. Add the garlic, ginger, and red pepper flakes and stir-fry for 30 seconds. Return the beef and any juices to the pan then spread out all the ingredients to make a well in the center of the pan.


  • 7

    Pour the boiled marinade mixture into the center of the pan along with the black bean-garlic sauce (if using). Quickly stir in the cornstarch/water mixture and simmer until the sauce thickens, at least 1 minute. Stir the ingredients into the sauce until evenly coated.

  • Nutritional Information(per serving)

    • Calories: 155
    • Fat: 7 g
    • Saturated Fat: 2 g
    • Cholesterol: 19 mg
    • Sodium: 393 mg
    • Carbs: 5 g
    • Protein: 15 g
    • Fiber: 2 g
     

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