In a Work
Beef & Vegetable Sukiyaki
4 teaspoons canola oil
2 tablespoons sugar
1 (1-pound) beef tenderloin, trimmed, halved lengthwise, and thinly sliced
8 ounces whole wheat capellini, cooked according to package directions
½ pound Savoy cabbage, cut into 1-inch pieces
½ pound shiitake mushrooms, stemmed and halved
½ pound bean sprouts
1 red bell pepper, diced
8 scallions, cut into 1½-inch lengths
1⅓ cups reduced-sodium chicken broth
⅓ cup sake or dry white wine
¼ cup reduced-sodium soy sauce
½ pound reduced-fat firm tofu, cut into ¾-inch cubes
1 bunch watercress, trimmed
1 Heat oil in large wok or Dutch oven over medium heat. Sprinkle sugar over oil and stir-fry until caramel-colored, about 2 minutes.
2 Increase heat to medium-high; add half of beef and stir-fry until just cooked through, about 2 minutes; transfer to plate. Repeat with remaining beef, reducing heat to medium to prevent sugar from burning, if necessary.
3 Return beef to wok along with capellini, cabbage, mushrooms, bean sprouts, bell pepper, scallions, broth, sake, and soy sauce; bring to boil. Reduce heat and simmer, covered, stirring occasionally, until vegetables are softened, about 5 minutes. Stir in tofu and watercress; cook until watercress is wilted, about 1 minute longer.
PER SERVING (about 1½ cups): 289 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 34 mg Chol, 421 mg Sod, 35 g Carb, 7 g Sugar, 7 g Fib, 23 g Prot, 137 mg Calc.
HEALTHY EXTRA
For dessert, cook 2 or 3 chopped McIntosh apples with 1 cup of fresh or frozen raspberries and a little water until softened. Serve warm or at room temperature, sprinkled with fresh mint.