I found this recipe online at
Simply Recipes and it sounded yummy! I had some fresh asparagus that I needed to use and I thought this was the perfect recipe to try out. However, I did modify the original recipe just a touch to make it a bit more
Weight Watchers friendly. I opted for light olive oil, low-sodium soy sauce and brown rice. Which brought the point value down to six; FANTASTIC! Below is the recipe that I used.
Flank Steak Stir-Fry with Asparagus & Red Peppers
Points Value: 6
Preparation Time: 15 minutes
Cooking Time: Approximately 35 minutes
Level of Difficulty: Medium
Servings: 4
Ingredients:
3 Tbsp Light Olive oil
1/2 lb asparagus, trimmed, cut on the diagonal into 1 1/2 inch lengths (about 1 1/2 cups)
1 lb of flank steak, sliced in half lengthwise (along the grain) and then cut into thin strips, 2 inches long and 1/4 inch wide (put the steak in the freezer for 15 minutes before slicing to make it easier to slice)
1 red bell pepper, seeded, de-ribbed, and cut into thin strips 2 inches long and 1/4 inch wide
2 teaspoons of cornstarch dissolved into 3 Tablespoons of water
All Purpose Stir Fry Sauce
3 Tbsp Low-sodium soy sauce
1 tsp finely chopped, peeled, fresh ginger
1 small clove garlic, minced
1 green onion, including green tops, chopped
1/2 tsp chili oil
Instructions:
1. While you are chopping the ingredients in preparation, bring a small saucepan of water to boil.
Parboil the asparagus pieces for 2 minutes, drain, rinse in cold water, drain, and set aside. If you are planning to serve this dish with rice, in a separate pan, prepare 2 cups of brown rice, following the instructions on the rice package.
2. Prepare the All Purpose Stir Fry Sauce by combining the ingredients in a small dish, and set aside.
3. Stir-fry the asparagus in a wok (or a thick-bottomed pan with at least 2" sides that can take high heat) in 1 Tbsp of oil, on high heat, for about 2 minutes until lightly browned. Remove asparagus from pan and set aside.
4. Add another 1 Tbsp of oil to the pan and stir fry the beef strips, in 2 batches, for 2-3 minutes until browned but still pink inside. Return the first batch of beef to the pan and add the bell pepper. Stir and toss over high heat until just beginning to wilt, 1-2 minutes.
5. Quickly stir the cornstarch liquid and add it to the pan along with the stir fry sauce. Cook until sauce thickens, 1-2 minutes. Return the asparagus to the pan, toss to evenly coat and serve with steamed brown rice (unless you are going low-carb, in which case, leave out the rice).
Recipe Source:
Modified from the Simply Recipes Website
Ingredients…
The beef cooking…
The final touches…
Final product…
This recipe was very good. I was unable to find chili oil, so I decided to use roasted bell pepper oil…which seemed to be a good substitute. A good filling meal!
CLICK HERE for a printable version of the Flank Steak Stir Fry Recipe.
