Estimated Nutrition (whole recipe, rough)
Counts 7 of 10 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Bell Pepper | 1 medium (119g) | 31 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Soybean Oil | not in our table | 0 |
| Soybean | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 Tbs soybean oil
- 1 large red bell pepper, cut into thin strips (about 1 1/2 cups)
- 1 large bunch broccoli, cut into flowerettes (about 4 cups)
- 1 (10 oz) box frozen green soybeans
- 1 1/4 pound sirloin steak, fat trimmed, and cut into strips
- 1 Tbs soybean oil
- 1/2 tsp minced ginger
- 1 Tbs cornstarch
- 1 to 2 Tbs soy sauce
- 2 Tbs water
- 1 tsp soybean oil
- 7 or 8 oz. firm, water-packed tofu, drained, cut into chunks or strips
- =
Directions
Heat first tablespoon of soybean oil in large skillet or wok over medium-high heat. Add red peppers strips and broccoli flowerettes. Cook, stirring constantly, until crisp tender. Stir in green soybeans and cook one minute, or until green soybeans are no longer frozen. Remove vegetables with a slotted spoon and place in a bowl and cover. Set aside.
Heat second tablespoon of soybean oil in same skillet or wok. While oil is heating, make a paste of the ginger, cornstarch, soy sauce, water and one teaspoon soybean oil in a measuring cup or small bowl. Set aside.
Add strips of beef sirloin to hot oil. Stir and cook until almost done. Add soy sauce paste mixture and stir well. Add vegetables back to wok or skillet and toss well. Add strips of tofu and toss lightly, until tofu is heated throughout. Serve over hot steamed rice or Asian noodles.
Yield: Approximately 10 cups stir fry (6 servings). Serving size: 1 2/3 cups. Per serving: 336 calories. 14 g fat (3 g saturated fat), 39 g protein (9 g soy protein), 12 g carbohydrate, 255 mg sodium, 62 mg cholesterol, 7 g dietary fiber.