American-style Chinese food is rarely compatible with the DASH diet, but many people still miss its exciting flavors. The good news is that you can make your own at home, using far less grease, corn syrup and artificial flavors. You'll retain all the best things about restaurant Chinese dishes and avoid the sometimes sticky sauces and high glycemic index. This dish uses thinly-sliced lean beef, heart-friendly oils and fresh ginger to recreate a classic Chinese restaurant favorite.
Ingredients
¾ pound thinly-sliced flank or sirloin steak
1 medium onion
1 pound mushrooms
1 pound broccoli
2 tablespoons peanut oil
1 tablespoon rice vinegar
1 tablespoon fresh ginger
3 cloves fresh garlic
red pepper flakes to taste
salt substitute to taste
In a deep skillet or wok, heat 1 tablespoon of peanut oil on high. Mince the ginger and onion and add to the hot pan, frying for about a minute. Season with salt substitute to taste. Crush the garlic, slice the mushrooms and chop the broccoli. Add 1 teaspoon of garlic and the mushrooms to the pan. Cook for about 2 minutes, stirring throughout, or until the mushrooms soften and the onions become translucent. Add the broccoli and cook for about 3 minutes or until it is bright green and still slightly crisp. Remove the vegetables to a bowl.
Add the remaining tablespoon of peanut oil to the pan and allow it to heat. Add the beef strips and the remaining garlic, cooking for about 2 minutes. Sprinkle in the vinegar and red pepper flakes, followed by the vegetables. Stir to combine and remove from the heat immediately. Serve over short grain brown rice.