Entrees - Flank Steak with Stir Fried Vegetables in Oyster Sauce




Mary Ann
03-27-2000, 01:11 AM
This can also be made with other protein sources or eliminate the protein source and eat as side dish.

1 T. canola or olive oil
2 slices fresh ginger root
1 clove garlic, finely chopped
1 lb. flank steak, thinly sliced across grain
2 c. broccoli flowerets
1/2 c. sliced carrots
1 onion, cut in wedges or rings (about 1 c.)
3/4 c. chicken broth - canned, fresh, or reconstituted boullion or chicken stock base
1 T. cornstarch
1 T. cold water
8 1/2 oz. can water chestnuts, sliced, drained
1 c. mushrooms, sliced
2 T. oyster sauce

In wok or large skillet, heat oil.
Quickly stir fry ginger root and garlic.
Add flank steak and stir fry until color turns. Remove from pan, leaving most juices behind. (If shrimp, clean out pan and reheat new oil.)
Stir fry 1 minutes: broccoli, carrots, onion
Cover and cook until carrots are crisp-tender, about 3 minutes.
Return meat to pan.
Combine cornstarch and water and add to pan. Cook and stir until thickened, 10-30 sec.
Add water chestnuts, mushrooms, and oyster sauce. Heat through.

Using 1 lb. flank steak, 1/4 recipe: 36 g. protein, 20 g. carb, 14 g. fat

Without protein source: 3 g. protein, 20 g. carb, 4 g. fat