Beef Stir Fry Vegetables over Brown Rice
Eat 3 ounces of brown rice with 9 ounces of the Beef stir fry & vegetables.
Preparation Instructions:
Rinse rice and drain. Lightly salt water and bring to a boil in a covered pot. Add rice and bring to a second boil. Stir rice once, cover again and turn down heat. Simmer until all water has been absorbed, about 40 minutes. Prep time: 5 minutes Cook time: 40 minutes
Yields: 21 servings
Each serving has: 1 oz
For your nutrition plan you should have: 3 Servings
Ingredients:
1 x 1 cup - brown rice
2.5 x 1 cup (8 fl oz) - water
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Partially freeze the beef to make it easy to cut into thin strips across the grain. Place frozen mixed vegetables in a bowl. Combine 1 tbsp teriyaki sauce, and water. Stir and let the vegetables thaw. Prepare other ingredients. Heat the wok or heavy skillet over high heat. Add the oil and heat until very hot but not smoking. Add the vegetables, mushrooms, and garlic. Cook and stir for 3 minutes. Remove from skillet, leaving any juice behind. Stir-fry the beef until tender then push it from the center of the wok to the sides. Add 2 tbsp teriyaki sauce. Stir for 1 minute. Return the vegetables back to the meat mixture. Stir and toss quickly to mix completely. Serve. Prep time: 10 min. Cook time: 10 min
Yields: 24 servings
Each serving has: 1 oz
For your nutrition plan you should have: 9 Servings
Ingredients:
3 x 1 tablespoon - teriyaki sauce
0.25 x 1 cup (8 fl oz) - water
1 x 1 teaspoon - canola oil
1 x 1 cup, pieces or slices - mushrooms
1 x 1 clove - garlic
0.5 x 1 lb - lean round steak, thinly slice
1 x 1 package (10 oz) yields - mixed vegetables
This meal is a dinner that takes 32 minutes to prepare and contains 348 calories. 26 grams of protein, 39 carbs and 10 grams of fat. You will have several servings after preparation so remember to eat the correct amount each time. You can also eat it as a lunch another day of the week.
