Flank Steak Stir-Fry

Flank Steak Stir-Fry takes roughly 20 minutes from beginning to end. For $3.13 per serving, you get a main course that serves 2. One serving contains 446 calories, 28g of protein, and 24g of fat. 39 people have made this recipe and would make it again. This recipe from Taste of Home requires ground ginger, fresh mushrooms, cooked rice, and soy sauce. It is a good option if you're following a gluten free and dairy free diet. All things considered, we decided this recipe deserves a spoonacular score of 84%. This score is great. Asian Flank Steak Stir-Fry, Asian Flank Steak Stir-Fry, and Flank Steak with Snap-Pean and Asparagus Stir-Fry are very similar to this recipe.

Servings: 2

Preparation duration: 20 minutes

 

Ingredients:

1/3 cup beef broth

1/2 pound beef flank steak, cut into 1/4-inch strips

3/4 cup fresh or frozen broccoli florets

1 tablespoon canola oil

1/4 cup julienned carrot

Hot cooked rice

2 teaspoons cornstarch

1/2 cup sliced fresh mushrooms

1/8 teaspoon ground ginger

1/8 teaspoon pepper

1/4 cup julienned sweet red pepper

1 tablespoon soy sauce

Equipment:

frying pan

bowl

Cooking instruction summary:

Directions In a small bowl, combine the cornstarch, broth, soy sauce and pepper until smooth; set aside. In a large skillet, stir-fry the beef, broccoli, mushrooms, red pepper, carrot and ginger in oil until meat is no longer pink and vegetables are crisp-tender. Stir broth mixture; add to the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with rice. Yield: 2 servings. Originally published as Flank Steak Stir-Fry in Quick CookingJuly/August 2002, p11 Nutritional Facts 1 serving (1 each) equals 269 calories, 15 g fat (5 g saturated fat), 54 mg cholesterol, 678 mg sodium, 7 g carbohydrate, 2 g fiber, 25 g protein. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a small bowl, combine the cornstarch, broth, soy sauce and pepper until smooth; set aside. In a large skillet, stir-fry the beef, broccoli, mushrooms, red pepper, carrot and ginger in oil until meat is no longer pink and vegetables are crisp-tender.

2. Stir broth mixture; add to the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened.

3. Serve with rice.


Nutrition Information:

Quickview
446k Calories
28g Protein
23g Total Fat
30g Carbs
25% Health Score
Limit These
Calories
446k
22%

Fat
23g
36%

  Saturated Fat
7g
49%

Carbohydrates
30g
10%

  Sugar
2g
3%

Cholesterol
69mg
23%

Sodium
735mg
32%

Get Enough Of These
Protein
28g
57%

Vitamin A
3486IU
70%

Vitamin C
55mg
67%

Selenium
37µg
53%

Zinc
6mg
44%

Vitamin K
44µg
42%

Vitamin B3
7mg
40%

Vitamin B6
0.71mg
36%

Vitamin B12
1µg
32%

Manganese
0.61mg
30%

Vitamin B2
0.47mg
27%

Phosphorus
268mg
27%

Potassium
650mg
19%

Iron
2mg
16%

Copper
0.26mg
13%

Magnesium
51mg
13%

Vitamin E
1mg
13%

Vitamin B1
0.19mg
12%

Folate
45µg
11%

Vitamin B5
1mg
10%

Fiber
2g
10%

Calcium
44mg
4%

Vitamin D
0.16µg
1%

covered percent of daily need
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Food Trivia

One of the most expensive pizzas ever made cost £4200. The “Pizza Royale 007” featured caviar, lobster, and 24-carat gold dust.

Food Joke

I hate aspects of this time of year. Not for its crass commercialism and forced frivolity, but because it`s the season when the food police come out with their wagging fingers and annual tips on how to get through the holidays without gaining 10 pounds.1. About those carrot sticks. Avoid them. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact if you see carrots, leave immediately. Go next door, where they`re serving rum balls.2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it`s rare. In fact, it`s even rarer than single-malt scotch. You can`t find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It`s not as if you`re going to turn into an eggnogaholic or something. It`s a treat. Enjoy it. Have one for me. Have two. It`s later then you think. It`s Christmas!3. If something comes with gravy, use it. That`s the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.4. As for mashed potatoes, always ask if they`re made with skim milk or whole milk. If it`s skim, pass. Why bother? It`s like buying a sports car with an automatic transmission.5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other peoples food for free. Lots of it. Hello? Remember college?6. Under no circumstances should you exercise between now and New Years, You can do that in January when you have nothing else to do. This is the time for long naps, which you`ll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa. Position yourself near them, and don`t budge. Have as many as you can before becoming the center of attention. They`re like a beautiful pair of shoes. You can`t leave them behind. You`re not going to see them again.8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don`t like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?9. Did someone mention fruitcake? Granted, it`s loaded with the mandatory celebratory calories, but avoid it at all cost. I mean have some standards, mate.10. And one final tip: If you don`t feel terrible when you leave the party or get up from the table, you haven`t been paying attention. Reread tips. Start over. But hurry! Cookieless January is just around the corner.

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