Make Healthy Ginger Beef and Vegetable Stir-Fry at Home
Nutritional Info
- Calories:
- 640
- Carbohydrates:
- 66 grams
- Fiber:
- 13 grams
- Protein:
- 46 grams
- Fat:
- 30 grams
Note: These values represent one serving of four.
Stir-frys are a great way to use up any extra veggies and they’re perfect for folks with a variety of dietary restrictions since you can easily adapt the ingredients. This stir-fry has an ideal ratio of protein to fats and carbs for building muscle during Four Week Fast Track: Build. Beef may have more fat than chicken, fish or other leaner proteins, but it’s a fantastic source of other essential minerals.
“Beef is rich in heme iron, selenium, and zinc,” says says Chris Barakat, MS, ATC, CISSN, who partnered with Tonal to create nutrition plans designed to help individuals optimize their muscle gains. Heme iron is found in meat from animals and it’s much better absorbed in the body than non-heme iron, the type found in leafy green vegetables, legumes, and nuts. This helps ensure muscles have enough oxygen to function properly.
Flank steak is a long, flat cut of meat so it cooks up quickly, making it a perfect addition for this easy meal. It’s incredibly lean, flavorful, and happens to be one of the cheaper cuts of the cow so you’ll get more protein per penny. Per serving, this recipe packs in a whopping 46 grams of protein.
Of course, the key to a truly delicious stir-fry starts with a sauce. It can be difficult to track exactly how many calories you’re getting with a takeout meal, but when you make a sauce at home, you can control every ingredient. This stir-fry sauce has just four ingredients: tamari, honey, ginger, and garlic. Grating fresh ginger and garlic may take a little extra time but these flavorful aromatics work wonders when it comes to amping up the spice factor.
Though many debate about the relative health benefits of brown rice over white rice, Barakat encourages his clients to consume whichever type of rice they prefer.
“Brown rice has a little bit more fiber, as well as some B vitamins and minerals. It can keep you fuller for longer as it has a lower glycemic index,” he says. “However, most people are not eating white rice alone, and the glycemic index of the meal is being lowered due to the other food sources in that meal, like fibrous vegetables, protein, and fats, which slow down digestion and absorption.”
All recipes in the Four-Week Fast Track: Build Meal Guide can easily be adjusted based on your individual dietary needs. If you’re looking to lower your carbs overall, this stir-fry can be served with cauliflower rice or Shirataki noodles on the side. Or make the recipe with some extra beef to pack in the protein per serving.
Ginger Beef and Vegetable Stir-Fry
- Serving
- 4
- Prep Time
- 15
- Cook Time
- 20
Ingredients
- 200 grams long-grain white rice
- 6 tablespoons tamari
- 42 grams (2 tablespoons) honey
- 14 grams (about 1 packed tablespoon) grated ginger, freshly grated
- 2 large garlic cloves, grated
- 1/4 cup bone broth or beef stock
- 1 tablespoon cornstarch
- 24 ounces flank steak
- Himalayan pink salt or fine sea salt
- Freshly ground black pepper
- 2 tablespoons sesame oil
- 200 grams (approximately 8 ounces) broccoli florets
- 200 grams (approximately 8 ounces) snap peas
- 2 scallions, thinly sliced, for garnish
- 2 teaspoons sesame seeds, for garnish
Directions
Make the rice
To make the rice on the stovetop, bring a medium (2- to 3-quart) pot of water to a boil over medium heat. Add ½ teaspoon sea salt to the water.
Add the rice and reduce the heat to medium-low. Simmer until the grains are tender, about 10-12 minutes.
Drain the rice and return to the pot. Place over low heat and stir for 15-20 seconds to let excess water evaporate, then cover with lid and reserve.
To make the rice in an Instant Pot, add the rice and 1 1/4 cups water to the inner bowl of the Instant Pot.
Seal the lid and cook using the Rice function. Rest on the Warm function for 10 minutes before releasing the pressure. Set aside until serving.
Make the beef and vegetables
Whisk the tamari, honey, ginger, and garlic together in a small bowl.
In a separate bowl, whisk the bone broth and cornstarch together. Set aside.
Slice the steak against the grain into strips, then slice those strips into bite-sized pieces. Season with salt and pepper.
Heat 1 tablespoon of sesame oil in a large (12-inch) cast-iron skillet or other heavy-bottomed pan over medium heat.
Add the steak pieces in a single layer and increase the heat to medium-high. Cook without stirring for 3-4 minutes to sear the steak, then flip and cook just until browned.
Transfer the cooked steak to a bowl and reserve.
Reduce the heat to medium-low and add the remaining 1 tablespoon of oil to the pan.
Add the vegetables and cook, stirring frequently, for 4-5 minutes, until crisp-tender.
Return the beef and its juices to the pan with the vegetables, then stir in the tamari sauce.
Cook for 2-3 minutes until the sauce comes to a simmer in the pan, then stir in the cornstarch-broth mixture.
Cook for 1 minute more, stirring constantly, until the sauce thickens.
To serve, divide the rice between 4 bowls and top with the beef stir-fry. Garnish with scallions and sesame seeds.
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