Thai Stir-Fried Steak With Mango

This dish is surprisingly low in fat and bursting with a variety of spices and fresh flavors.

Preparation time: 45 minutes
Cooking time: 10 minutes

You Will Need

Dressing:
1/4 cup rice vinegar or cider vinegar
2 tablespoons honey
2 tablespoons mild chili powder
2 tablespoons paprika
1 tablespoon grated fresh ginger
3/4 cup water
3 tablespoons fresh lime or lemon juice

Salad:
2 large ripe mangoes
4 ripe plums (about 1 pound)
3 cups watercress leaves
1 1/2 cups shredded red cabbage
1 cup cucumber, cut into matchsticks
1 red pepper, cut into strips
4 green onions, sliced
1/2 cup chopped fresh cilantro
1/2 cup chopped fresh mint
2 tablespoons coarsely chopped roasted unsalted peanuts

Stir-fried beef steak:
1 pound lean sirloin steak
2 teaspoons reduced-sodium soy sauce
3 large garlic cloves, minced
1 teaspoon sugar
1 tablespoon canola oil

What to Do
1. Make the dressing first. In a small saucepan whisk together the vinegar, honey, chili powder, paprika, and ginger. Slowly whisk in the water and bring to a boil over high heat. Reduce the heat to medium and simmer uncovered for 5 minutes. Remove from the heat and whisk in the lime or lemon juice. Set aside.

2. Peel the mangoes (but not the plums), cut the fruits in half, remove the pits, and cut into 1/2-inch thick slices. Place in a large, shallow bowl (you should have about 5 cups). Add the watercress, cabbage, cucumber, red pepper, green onions, cilantro, and mint. Toss gently to mix. Set aside.

3. Diagonally cut the steak into 1/4-inch thick strips. In a large bowl coat the steak with 3 tablespoons of the dressing, the soy sauce, garlic, and sugar. Heat a wok or nonstick skillet over high heat, add the oil, and then the steak. Stir-fry until the steak strips are cooked to taste.

4. Spoon the steak over the salad. Drizzle with the rest of the dressing and sprinkle with the peanuts.

Serves 4

Each serving provides: Calories 413, fat 13 g, saturated fat 3 g, cholesterol 64 mg, sodium 215 mg, carbohydrates 54 g, fiber 8 g, protein 28 g.

From Cut Your Cholesterol

 

• Family Dinner
• • Heart-Healthy Food
• • Family Lunch
• Healthy Recipes

• Teriyaki-Style Noodles With Tofu
• With zero saturated fat and plenty of protein, this meal-in-a-bowl is one stop on the road to clearer arteries.
• 
• Venison and Chestnut Casserole
• Full of flavor but low in saturated fat, venison makes a wonderful alternative to beef in a casserole.
• 
• Mexican Pork With Salsa
• This south-of-the-border meal provides flavor without raising your cholesterol.
• 
• Sesame Greens and Bean Sprouts
• This succulent stir-fry is full of flavor and crunch.
• 
• Low-Fat Chocolate Cake With Raspberries
• Count on chocolate and raspberries -- both powerful antioxidants -- as delicious weapons against artery plaque formation.
• 
• Fish en Papillote
• A creative cooking method makes this meal nutritious!
• 

“ Do not burn wrapping papers in the fireplace. A flash fire may result, as wrappings ignite suddenly and burn intensely. ”

• See All Tips