Flank Steak Stir-Fry with Asparagus and Bell Pepper

     This is a delicious dish that you can whip up in no time. It's fast, it's easy, it's STEAK! Those are three things that I think most Americans LOVE together. There's something about tender slices of beef flavored with soy sauce, ginger, and garlic that makes someone fall in love. Not really, but it's more sophisticated than your ordinary redneck BBQ found here in the south, sans beer. I'm sure you could add some alcohol in this dish to add even more depth of flavor, (red wine) but here, I kept it simple stupid. I loved it, Michael loved it, YOU will love it! Seriously, give it a try! What do you have to lose? (Maybe a few eyebrows if you throw in your alcohol without removing from heat first).
I'm done, enjoy your meal!

Flank Steak Stir-Fry with Asparagus and Bell Pepper
Yields: 4 servings

2 tbsp. vegetable oil

½ lb. asparagus, trimmed into ½” pieces, parboiled *SEE NOTES*

½ lb. flank steak, sliced thinly, into ¼” strips

½ bell pepper sliced ¼” strips

2 tsp. cornstarch, dissolved into 2 tbsp. water

 

All-Purpose Stir Fry Sauce

3 tbsp. soy sauce

1 tsp. grated ginger

1 clove garlic, grated

½ tsp. chili oil (for those who like it spicy)

 

 

First, prepare the all-purpose stir fry sauce in a small container and set aside. This will allow the flavors to combine. Next, stir-fry the asparagus in 1 tbsp. oil over high heat for 1-2 minutes until lightly browned.

 Remove and set aside. Using the remaining oil (add more if necessary), stir fry the beef strips just until browned. (The strips should remain pink inside.)

 

Add the bell pepper and stir fry for 2 minutes, or until the strips begin to wilt. The bell pepper adds a great texture to the dish if kept tender-crisp.

 

 

Add the corn starch mixture and the stir fry sauce and stir quickly (liquids will thicken fast). Return the asparagus to the pan and toss to coat thoroughly with sauce. Serve over rice.

 

·         Since the only salt being added here is soy sauce, make sure you taste for seasoning before serving, as my final dish needed additional salt.

Asparagus is a great vegetable to add to dishes because it has a great flavor and keeps a bit of crunch after cooking (provided it’s cooked properly). To prepare the asparagus and to parboil it, you will first need to inspect your asparagus to get rid of any of the unwanted spears. Any spears that have “heads” which are not closely knit should be discarded. Next, you’ll want to remove the woody ends, as they are tough and fibrous—not pleasing to the palate. To do so, hold a spear between both hands and bend it, the spear will snap where it begins to be tender. Repeat this step for all the spears, or simply use the first spear as a guide and cut the same length off the rest of the asparagus. Next, cut the spears on the diagonal about ¼” pieces.

To parboil the asparagus, bring a pot of water to a boil, add the asparagus, and cook for 1 minute, or until the asparagus is a bright green color. If it cooks until it is an olive green color, the asparagus will be mushy and the color isn’t very pretty. Next, drain the asparagus and “shock” it with ice water—this will stop the cooking process, keeping the asparagus tender-crisp and beautiful.

Nutritional Info

Servings Per Recipe: 4

• Amount Per Serving
• Calories: 138.3 
• Total Fat: 7.8 g    
• Cholesterol: 28.4 mg
• Sodium: 493.2 mg
• Total Carbs: 4.5 g
• Dietary Fiber: 1.3 g
• Protein: 13.1 g

 

Nom Nom Stir Fry!

     Sometimes, you just don't feel like going out for dinner, but want to cook something simple, easy, and delicious. Most think time-consuming meals aren't worth it because there is usually not much time to cook when you come home from your workday. Either that, or you just lack all energy from exerting yourself at work. Your boss knows how hard you work, right? Stir fry dishes are a great way to go if you want something quick and delicious and they are very versatile, in that you can use up leftover vegetables that you don't know what to do with. Cabbage is also a common ingredient in stir fry, and it really helps you stretch your dollars. It's generally around $0.59/lb and 2 pounds is ALOT of cabbage! It's a great addition to meals! (It's great in soups, too!) 

     No teriyaki sauce? I've linked my recipe for it in the ingredients section! (;

Chicken and Cabbage Stir Fry

Yields: 3 servings

1 tbsp. vegetable oil

1 tsp. pepper

1 tbsp. sugar

2  cloves garlic, minced

2 C. cabbage, shredded

1 tbsp. cornstarch

¾ C. onion, sliced

1 tbsp. teriyaki sauce

1 lb. boneless skinless chicken breast, thinly sliced

In a medium bowl, place the chicken, teriyaki sauce, sugar, and pepper. Toss to coat the chicken well and set aside. In a large skillet, with high sides, heat the oil over medium heat. Add onions and fry for about 3 minutes, or until just translucent. 

Add the garlic and stir fry for 1 minute, until fragrant.  

Add the chicken and brown, stirring every two minutes or so. 

Once the chicken is cooked, add the cabbage and stir well. Cover and allow cabbage to cook down and soften. 

Once the cabbage is tender to your liking, add teriyaki sauce and stir well. In a separate bowl, combine water and cornstarch to create a slurry. Once well combined, stir in slurry and allow the liquid to come to a boil. Once it comes to a boil, reduce heat to low and simmer until thickened. Serve over rice.

This is extremely delicious the next day as leftovers as well! I added broccoli for a little extra flavor!

Nutritional Info

• Servings Per Recipe: 3
• Amount Per Serving
• Calories: 458.8

• Total Fat: 6.2 g
• Cholesterol: 86.7 mg
• Sodium: 574.8 mg
• Total Carbs: 71.2 g
• Dietary Fiber: 1.5 g
• Protein: 31.9 g