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Recipe: Healthy Beef Stir Fry

Happy New Year! Have you resolved to eat healthy but are worried you’ll be stuck on eating salads? This healthy beef stir fry comes from chef Ed Harris, owner of Chef Life Consulting. He emphasizes that other greens such as bok choy make for healthy and filling dishes. Chef Harris was a winner of  Food Network’s ”Chopped- Turbo-Powered” season four. He caters meals for clients and does restaurant concept consulting.

Oriyaky Beef Stir Fry (serves 2-4 people)

photo credit: Chef Ed Harris

photo credit: Chef Ed Harris

  • 1 tablespoon vegetable oil
  • 1 tablespoon ginger, minced
  • 1 tablespoon garlic, sliced
  • 1 tablespoon onion, sliced
  • 1/2 cup soy sauce
  • 1/2 cup water
  • 3/4 cup brown sugar
  • vegetable oil for frying (about 1/2 cup)
  • 1 lb beef (of your choice) I like use short rib or flank steak
  • 1/2 cup cornstarch
  • 2 large scallions, sliced thin
  • 1 medium carrot (sliced)
  • 1/2 pound green beans (cut in half)
  • 5 mini bok choy (leaves separated)

Directions:

1. Make the sauce first by heating up 1 tbsp of vegetable oil in a medium saucepan over medium heat, making sure not to get the oil too hot.

2. Add ginger, onion and garlic to the pan and sweat until lightly golden then quickly add the soy sauce and water.

3. Dissolve the brown sugar in the sauce, then raise the heat to high and boil the sauce for 2-3 minutes or until the sauce thickens whichever comes first. Remove it from the heat and set aside.

4. In a pot of boiling salt water add carrots, once carrots are almost ready add beans cook for one minute then add bok choy and cook for an additional minute. Strain veg into a strainer and add to a bowl filled with ice and cold water to shock the vegetables and stop them from cooking any further.

5. Slice the beef against the grain into 1/4″ bite-size slices. Sprinkle the beef pieces with the cornstarch to apply a very thin dusting to both sides of each piece of beef. Let the beef sit for about 15 minutes so that the cornstarch sticks to it.

6. Heat the oil over medium heat until it’s hot, but not smoking then add the beef to the oil and sauté until the beef just begins to darken on the edges.You don’t need to fully cook the beef here since it’s going to go back on the heat later.

7. Stir the meat around a little so that it cooks evenly. then use a large slotted spoon to take the meat out and onto paper towels, then pour the oil out of the wok or skillet.

8. Put the pan back over the heat, place the meat back into the pan and add the sauce, cook for two minutes while stirring, then add all the veggies.

9. Cook for one more minute, then remove the beef stir fry from the heat and sprinkle scallions.

-By Alexa Lampasona for the Food & More blog

17 comments Add your comment

Theresa

January 1st, 2014
10:26 am

How many servings?

Maude

January 1st, 2014
12:40 pm

How can this be healthy with 3/4 cup of brown sugar??? Not to mention the 1/2 cup of soy sauce.

KH

January 1st, 2014
1:30 pm

Not to mention stir frying a fatty cut of beef like short rib in 1/2 cup of oil. I’m sure there are plenty of nutrients in the vegetables and protein in the beef. But with all the sugar and soy (sodium), healthy is a real stretch.

At 1 lb. of beef, I would guess 4 servings.

Alexa Lampasona

January 1st, 2014
8:18 pm

The recipe serves 2-4 people. Sorry for including it so late!

Ann

January 1st, 2014
11:17 pm

I agree with Maude and KH. This recipe is not healthy, even remotely. I would never make a dinner entree using 3/4 of a cup of sugar. That’s more sugar than I put in a dessert! 1/2 cup of soy sauce is also a lot of sodium, even if you use the “lower” sodium version. It’s like saying chocolate fudge ice cream is healthy if we add bok choy and carrots to it.

Matt

January 2nd, 2014
1:04 am

Sounds disgusting. Is this real? Kessler would have shut this down.

recipesask

January 2nd, 2014
2:02 am

it really looks beautiful..Thanks for the recipe stepwise so that anyone can prepare it.

[...] Recipe: Healthy Beef Stir Fry [...]

Baltisraul......

January 2nd, 2014
7:37 am

Substitute low sodium soy sauce and now this meal is pretty healthy. Maybe cut the sugar to 1/2 cup if need be.

Grasshopper

January 2nd, 2014
8:53 am

It’s plenty healthy if you eat sensibly the rest of the day too and don’t sit around on your fat a** all day long. Some of you people have such food issues. My guess is many of you are either 400 pounds or anorexic hair chewers.

Theresa

January 2nd, 2014
9:49 am

Grasshopper, that’s a bit harsh. Diabetes runs in my family, and I have to limit my sugar and refined carbohydrates to keep my blood sugar in a safe range. And that’s with exercising 5x a week and keeping my weight in the healthy range. Unfortunately, sugar is a real problem for some of us.

Chef Ed

January 2nd, 2014
11:33 am

This is Chef Ed Harris, creator of the recipe posted above. I read through the comments and wanted to address those looking for an even healthier version of this traditional Asian meal. First off, while this will slightly change the flavor of the dish, use a 1/4 cup of low sodium soy sauce, 1/4 cup of brown sugar (or no sugar if you’re on a restricted diet). For the protein, I prefer to use Short Rib or Flank Steak since we’re not braising the meat and you will need a more tender cut of beef to achieve the texture intended for this dish. Next, the 1/2 cup of oil can be reduced to 1/4 cup if you cook the beef in stages, therefore needing less oil in the pan, overall.

I wish you all a very happy and healthy New Year! -Chef Ed Harris

Baltisraul......

January 2nd, 2014
1:38 pm

Tobiaz Johansen

January 2nd, 2014
2:50 pm

Har! Good ones Mr. Grasshopper!

Chef Ed

January 2nd, 2014
3:03 pm

My pleasure Baltisraul…….

Theresa

January 2nd, 2014
4:36 pm

Thanks, Chef!

Chef Ed

January 2nd, 2014
8:14 pm

Sure thing Theresa.