Steak, Asparagus & Walnut Stir-Fry
Using asparagus, walnuts, blue cheese crumbles and brown rice combined with Strip Steaks makes for a tasty and light stir fry meal that is great for lunch or dinner.
Cook Time: 30 Minutes
Servings: 4
Ingredients: 9
Ingredients
Preparation
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Step 1
Prepare brown rice according to package directions, omitting butter. Set aside; keep warm.
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Step 2
Cut beef steaks across the grain into 1/4-inch strips; set aside.
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Step 3
Heat 1 teaspoon oil in large nonstick skillet over medium-high heat until hot. Add asparagus; stir-fry 2 to 3 minutes or until crisp-tender. Add walnuts, garlic and salt; stir-fry 1 minute. Remove from skillet; keep warm.
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Step 4
Heat 1 teaspoon oil in same skillet over medium-high heat until hot. Add half of beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Remove from skillet. Repeat with remaining 1 teaspoon oil and remaining beef. Return beef to skillet.
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Step 5
Stir in asparagus mixture and broth; cook and stir until heated through. Serve over cooked rice. Top with crumbled blue cheese.
Nutrition Information
442 Calories
6g SAT FAT
36g PROTEIN
4.7 mg IRON
6.5 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 442 Calories; 207 Calories from fat; 23g Total Fat (6 g Saturated Fat; 7 g Monounsaturated Fat;) 80 mg Cholesterol; 594 mg Sodium; 24 g Total Carbohydrate; 4.2 g Dietary Fiber; 36 g Protein; 4.7 mg Iron; 9.8 mg NE Niacin; 0.8 mg Vitamin B6; 1.6 mcg Vitamin B12; 6.5 mg Zinc; 34.5 mcg Selenium; 120.7 mg Choline.
This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Dietary Fiber.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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