Lean Ground Beef Lite Fry

Posted in: Recipes  on Wednesday, August 20, 2008
By Jim Shiebler

For this recipe, we will focus on remaking a traditional stir fry the healthy way. Most stir fry recipes use a lot of oil to prevent the items from sticking to the pan. Here, we cook in a nonstick pan which eliminates almost all of the oil.

Nonstick pans are truly one of the best kitchen investments you can make. I recommend that you purchase one pan at a time instead of buying a whole set and then finding out that you only really use one or two pans. The pan of choice should be a sauté pan that is approximately 12 inches in diameter at the rim, 10 inches in diameter at the surface and about 1 to 2 inches in height.

This will be your universal pan as you can use it for virtually anything. It works great with egg whites, seafood, poultry, meats, vegetable dishes and of course, combination dishes like this month’s stir fry.

If you are familiar with my cooking style, you already know that each of my recipes always includes protein, carbohydrate and fat percentages that are balanced and very lean in fat content. In addition, I use mostly fresh ingredients and like to include a multitude of flavors and textures. Finally, I like to use vibrant colorful foods which enhances the presentation of the dish and pleases your eyes even before you dig in.

This month’s recipe is a definite winner. Good luck and I’ll see you next month right here at The Body Gourmet™ Healthy Cooking Column.
Yield: 4 portions

Ingredients:

Stir Fry:
1 pound lean ground beef (less than 10% fat)
1 tablespoon ginger root, peeled and minced
1 tablespoon garlic, peeled and minced
1 cup broccoli florets
4 large mushrooms, sliced
2 heads baby bok choy, slice off root and break into individual leaves
1 carrot, peeled and julienne
daikon root (6 ounces), peeled and julienne
15 snow peas, stems removed
1 red pepper, cored, seeded and cubed
2 navel oranges, peeled and segmented

Soy Sesame Vinaigrette:
1 ounce soy sauce, low sodium
2 teaspoons sesame oil
1 tablespoon Worcestershire
1 ounce water
Teaspoon of Chinese five spice
1 tablespoon honey

Method:
Soy Sesame Vinaigrette: In a mixing bowl, add all ingredients and stir until well distributed.

Stir Fry: Place a non stick sauté pan on high heat for approximately 3 to 5 minutes. Add ginger, garlic and ground beef and cook until beef is half way cooked, stirring constantly (about 2 minutes). Add all remaining lite fry ingredients except orange segments. Cook for an additional 3 minutes, stirring vigorously. Do not remove from heat or turn flame down. This is the key to light frying. Cooking at a very high temperature allows the caramelization of the natural sugars from the vegetables to occur. This creates a nice flavor to the vegetables and also seals in the juices. Deglaze pan with soy sesame vinaigrette.

To Serve: Serve on a bed of steamed brown rice and top with orange segments. This enables you to have a balanced meal which is healthy and delicious. Enjoy!

Nutritional Value Per Portion:
Calories: 598
Protein: 61.4 g.
Carbohydrates: 64.7 g.
Fat: 11.8 g.

Jim Shiebler can be seen daily hosting his own nationally televised healthy cooking show called "Fit Cuisine with Jim Shiebler" on the Health Network. He also just launched, "The Body Gourmet™ Healthy Spice Blends," which are truly revolutionary. He is available for cooking demonstrations, seminars and appearances.

To contact or to order the spice blends: Write to: Jim Shiebler

The Body Gourmet™, Inc.
P.O. Box 60, Venice, CA 90294,
Call (310) 661-7761