Lean Beef and Vegetable Stir-Fry: A Quick High-Protein Meal

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Looking for a delicious and easy way to boost your protein intake? This Lean Beef and Vegetable Stir-Fry is packed with flavor and nutrients to keep you energized and satisfied. It’s a perfect weeknight meal that comes together in a flash, featuring tender strips of lean beef and a colorful medley of fresh vegetables.

Ingredients Needed

  • 1 pound lean beef sirloin or flank steak, thinly sliced
  • 2 tablespoons soy sauce (low sodium)
  • 1 tablespoon cornstarch
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 2 cloves garlic, minced
  • 1 red bell pepper, sliced
  • 1 cup broccoli florets
  • 1 cup snap peas
  • 1/2 cup sliced carrots
  • Optional: Cooked brown rice or quinoa for serving

Step By Step Making

  1. In a medium bowl, combine the sliced beef with 1 tablespoon of soy sauce and the cornstarch. Toss to coat the beef evenly and set aside for about 10 minutes.
  2. Heat the olive oil in a large skillet or wok over medium-high heat.
  3. Add the marinated beef to the hot skillet in a single layer. Cook for 1-2 minutes per side until browned. Remove the beef from the skillet and set aside.
  4. Add the sesame oil to the same skillet. Add the sliced onion and cook for 2 minutes until slightly softened.
  5. Add the minced garlic, sliced red bell pepper, broccoli florets, snap peas, and sliced carrots. Stir-fry for 3-5 minutes until the vegetables are tender-crisp.
  6. In a small bowl, whisk together the remaining 1 tablespoon of soy sauce with 2 tablespoons of water.
  7. Return the cooked beef to the skillet with the vegetables. Pour the soy sauce mixture over everything.
  8. Stir and cook for another 1-2 minutes until the sauce has thickened slightly and coats the beef and vegetables.
  9. Serve hot, optionally over cooked brown rice or quinoa.

Nutritional Value

This recipe for Lean Beef and Vegetable Stir-Fry provides approximately 35-40 grams of protein per serving, around 350-400 calories, and about 20-25 grams of carbohydrates, depending on serving size and any additions like rice or quinoa.

Health Benefits

This dish is a fantastic source of lean protein, which is essential for muscle building and repair. The beef provides vital nutrients like iron and B vitamins, supporting energy levels and overall bodily functions. The variety of colorful vegetables offers a wealth of vitamins, minerals, and fiber, contributing to good digestion and a strong immune system. Incorporating meals like this regularly can support a healthy lifestyle and help you feel fuller for longer.

Disclaimer: This recipe information is provided by umernews.com for general informational purposes only.

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