HeartSmart Recipes
Beef Stir Fry


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3/4 lb. round steak
3 tbsp. "lite" soy sauce
1 tbsp. lemon juice
1/4 tsp. ground ginger
1 tsp. minced garlic or 1/2 tsp. garlic powder
1/2 tsp. oregano
1 tsp. dried parsley
1 tbsp. dried onion pieces
1/4 tsp. hot pepper flakes (optional)
1 - 16-oz. bag frozen stirfry vegetables
Vegetable spray
3/4 cup rice
1-1/2 cups water
1 bouillon cube (low salt)


6-8 hours before dinner time or the night before marinate the meat as follows:
Combine soy sauce, lemon juice, ginger, garlic, oregano, parsley, onion & pepper flakes in a Tupperware or other leak-proof container.
Trim all fat from steak & cut into 1 to 1-1/2 inch pieces & add to marinade.
Refrigerate 6-8 hours or overnight turning the container over every few hours to make sure all the meat is well marinated.
Spray large frypan or small wok with vegetable spray.
Add meat with the marinade to the pan & saute until the sauce bubbles.
Turn heat to low, cover, & simmer for about 1 hour
Add stirfry vegetables, cover & cook another 15-20 minutes.
35 minutes before meat & veggies are done, combine rice, water & bouillon cube in 2 qt. microwavable bowl. Cover & place in microwave oven.
Cook on High 5 minutes.
Reduce power to 30% & cook an additional 20 minutes.
Fluff rice with fork before serving.

To cut salt further - Use homemade beef broth in place of soy sauce