I found this in a past issue of Women’s Health and made it the other night so that I wouldn’t have to worry about making lunches for the week. I just savored my last portion for lunch. I hunt for recipes like this that don’t taste as “clean” as they are. The spices coupled with the fresh veggies and tender beef make for a satisfying meal that provide the right ratio of protein, carbs and fat. This can also make for a perfect post-workout meal or delicious dinner.
An A+ Dinner
NUKE-AND-EAT ASIAN STIR-FRY
Time-saving Tip: Make this recipe on Sunday, then freeze it in single-serving portions—you’ll have a healthy “fast-food: meal ready anytime you want it.
(I modified to make it even cleanier by eliminating extra salt, replacing one egg with two egg whites, and using low-sodium soy sauce.)
- 2 egg whites, beaten
- 4 Tbsp low-sodium soy sauce
- 1 lb beef sirloin, sliced into 2″ strips
- 1 Tbsp sesame oil
- 1 Tbsp cornstarch
- 1/2 tsp crushed red pepper
- 1 Tbsp chopped garlic
- 2 tsp grated fresh ginger
- 2 carrots, sliced into 2″ strips
- 1 8 oz can sliced water chestnuts, drained
- 1 medium onion, sliced
- 1 bunch scallions, sliced into 2″ strips
- brown rice (you can make a batch of this ahead of time as well and portion it along with the stir fry)
In a bowl, combine the egg whites and 1 Tbsp of the soy sauce, and stir well. Then add the sirloin strips and set aside to marinate. Next, heat the oil in a large nonstick skillet while you mix the remaining soy sauce, the cornstarch, and the crushed red pepper in a bowl—this is your sauce, to be used later. Once the skillet is hot, stir-fry the garlic and ginger for about 30 seconds, stirring constantly. Then, at 30-second intervals, individually add the carrots, water chestnuts, onion, and scallions. Next, remove all the vegetables from the skillet and place them in a bowl. Put the beef-marinade mixture in the skillet, cook for 2 to 3 minutes, then pour in the sauce, stirring and cooking until it’s thick and bubbly. Finally, add the vegetables back to the skillet, and cook everything together for a couple of minutes, or until hot.
Let it cool, then place individual portions in plastic containers and freeze. When you’re ready for a quick lunch, microwave the stir-fry for 3 minutes or until hot and serve with one serving of the brown rice. Makes 3 servings
Per serving: 486 calories, 42 g protein (2.2 g leucine), 45 g carbohydrates, 16 g fat, 7 g fiber
GG’s Tip: You can substitute with other veggies you have on hand . . . broccoli, cauliflour, red peppers . . .