Have a Plant: Fruits & Veggies for Better Health
No one would guess this elegant entree is a snap to prepare at the last minute! Serve over whole wheat pasta or brown rice. See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 1/2 tsp ground ginger
  • 1/8 tsp garlic powder
  • 1 tsp soy sauce, low-sodium
  • 1/3 cup water
  • 1 cup carrots, sliced
  • 2 cups broccoli
  • 1 medium bell pepper, chopped
  • 1 medium onion, chopped
  • 1 1/2 cups mushrooms, sliced
  • 2 Tbsp olive oil
  • 8 oz lean beef, sliced
Mix spices, soy sauce, and water. Set aside. Wash vegetables. Slice carrots, broccoli, and mushrooms. Chop onions and bell pepper. Heat oil in large frying pan and add meat when oil is hot. Stir until brown. Push meat to the side and in the middle of the pan add carrots, onions, and peppers. Cook them for 1 minute. Add mushrooms and broccoli and cook until tender. Add liquid mixture and cook until bubbly. Reduce heat, cover pan and cook for 2 more minutes. Serve over whole wheat pasta or brown rice.
 
Serves: 4
 
1 1/2 Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 180
Total Fat: 8g
Saturated Fat: 2g
% of Calories from Fat: 40%
% Calories from Sat Fat: 9.5%
Protein: 14g
Carbohydrates: 11g
Cholesterol: 30mg
Dietary Fiber: 3g
Sodium: 105mg
 
Each serving provides: An excellent source of vitamins A, B3, B12, C and K, and a good source of fiber, vitamins B2 and B6, folate, iron, manganese, potassium, and zinc.

Recipe adapted from the Texas Cooperative Extension.
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