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Have a Plant: Fruits & Veggies for Better Health

Mandarin Beef Stir Fry

Preparation Time: 30 minutes
  • 8 oz beef, top sirloin or top round steak, broiled, cut into bite-sized pieces
  • 1/4 cup tangerine juice, fresh
  • 2 Tbsp Hoisin or oyster sauce
  • 1 Tbsp soy sauce, low-sodium
  • 2 cloves garlic, minced
  • 1/2 cup chicken or beef broth, low-sodium
  • 2 cups broccoli florets
  • 1/3 cup green onion, sliced
  • 4 cups sliced Chinese or Napa cabbage
  • 1 can (8 oz) water chestnuts, sliced and drained
  • 3 tangerines, peeled and segmented
  • 4 cups brown rice, cooked
Broil steak until well done. Remove all fat from steak and place in shallow non-metal dish. In a small bowl stir together tangerine juice, Hoisin (or oyster) sauce, soy sauce and garlic. Pour mixture over meat; toss to coat. Let meat marinate for approximately 10 minutes. In a large skillet or wok, heat 3 Tbsp of broth. Add broccoli and stir-fry for approximately 3 minutes. Remove from skillet or wok. Add 2 more Tbsp of broth and the onion and cabbage. Stir-fry for approximately 2 minutes and remove from skillet or wok. Add 3 more Tbsp of broth and the water chestnuts and tangerines. Stir-fry for approximately 1 minute. Add meat with marinade and cooked vegetables back to the wok. Mix well and cover and heat for 1 minute. Serve with hot rice.
 
Serves: 4
 
2 Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 410
Total Fat: 4g
Saturated Fat: 1g
% of Calories from Fat: 9%
% Calories from Sat Fat: 2%
Protein: 22g
Carbohydrates: 73g
Cholesterol: 35mg
Dietary Fiber: 10g
Sodium: 470mg
 
Each serving provides: An excellent source of vitamins A, C, B3, B6 and K, fiber, magnesium, manganese, phosphorous, potassium, selenium and zinc, and a good source of calcium, iron, folate, copper and vitamins B1, B2 and B12.

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