Beef & Watercress Stir-Fry
Watercress is generally regarded as only a salad green. However, it can be a delicious component of a stir-fry, and it supplies a healthy amount of beta-carotene too.
  • 3 teaspoons olive oil
  • 1/2 pound well-trimmed sirloin, cut into 2- x 1/8-inch strips
  • 3 scallions, thinly sliced
  • 1 tablespoon minced fresh ginger
  • 1 clove garlic, minced
  • 2 red bell peppers, cut into very thin strips
  • 1/2 teaspoon salt
  • 3 cups packed watercress, tough stems removed
  • 1 teaspoon cornstarch
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons rice or cider vinegar

1. In large nonstick skillet, heat 2 teaspoons of oil over medium-high heat. Add beef and stir-fry 2 minutes until browned. With slotted spoon, transfer beef to a plate.

2. Add remaining 1 teaspoon oil to skillet. Add scallions, ginger, and garlic. and stir-fry until fragrant, about 1 minute. Add the bell pepper and salt and cook 2 minutes until peppers are crisp-tender.

3. Add watercress and cook for 1 to 2 minutes, or until wilted.

4. In small bowl, combine cornstarch, soy sauce, vinegar, and 1/4 cup water. Stir mixture into skillet and cook, stirring, or 1 minute or until sauce is slightly thickened. Return beef to pan and cook 1 minute to heat through.

Nutritional Information
Per serving: 202 calories, 12g total fat, 4g saturated fat, 6.3g monounsaturated fat, 0.7g polyunsaturated fat, 1.8g dietary fiber, 17g protein, 6g carbohydrate, 51mg cholesterol, 790mg sodium.
Good source of: beta-carotene, vitamin B12, vitamin C, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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