Student Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Flank Steak, 12 oz (or boneless blade)*Peppers, sweet, red, fresh, 1 medium (approx 2-3/4" long, 2-1/2" Onions, raw, 1 medium (2-1/2" dia) Whole wheat Couscous, 2 cupBeef stock, low sodium, 2 cup Sesame Oil, 3 tbsp Pepper, black, 3 tbsp Parsley, dried, 2 tbspSalt, 1 tsp
Makes 4 - 12 0z servings.
Chop steak into 1/4 inch cubes, fine dice both bell pepper & onion. Juilenne both carrot ( Sobeys, Price Chopper & Stokes have a super toy 4 doing this..only $3.95 ) Bring low sodium beef stock to a boil & turn off heat! Immediately wisk in the whole wheat couscous, cover & let stand. Bring your wok ( SS or deep iron skillet ) to a high heat, add in 1/2 of the seasonings add quickly stir in your veg mixture. Allow to run on high for 3 - 5 min max. Remove to a large plate or saucepan ( oncovered ). Pour into wok, remaining oil & seasonings, toss in the cubed steak and stir constantly for 10 minutes. During the final 3 min. add back in the veg mixture to reheat.
Number of Servings: 4
Recipe submitted by SparkPeople user SMOKINGRILLCAFE.
Chop steak into 1/4 inch cubes, fine dice both bell pepper & onion. Juilenne both carrot ( Sobeys, Price Chopper & Stokes have a super toy 4 doing this..only $3.95 ) Bring low sodium beef stock to a boil & turn off heat! Immediately wisk in the whole wheat couscous, cover & let stand. Bring your wok ( SS or deep iron skillet ) to a high heat, add in 1/2 of the seasonings add quickly stir in your veg mixture. Allow to run on high for 3 - 5 min max. Remove to a large plate or saucepan ( oncovered ). Pour into wok, remaining oil & seasonings, toss in the cubed steak and stir constantly for 10 minutes. During the final 3 min. add back in the veg mixture to reheat.
Number of Servings: 4
Recipe submitted by SparkPeople user SMOKINGRILLCAFE.
Nutritional Info Amount Per Serving
- Calories: 357.2
- Total Fat: 17.0 g
- Cholesterol: 42.5 mg
- Sodium: 891.5 mg
- Total Carbs: 27.4 g
- Dietary Fiber: 3.7 g
- Protein: 23.9 g
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