Sautéed Beef with Asparagus

75 Reviews
77% would make this recipe again

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Preparation : 10 min Cooking : 15 min
230 calories/serving

Ingredients

8 asparagus, average size, trimmed and cut into 3-4 cm pieces 160 g
8 button (white) mushrooms, halved or quartered 110 g
1/2 onions, finely chopped 100 g
1/2 clove garlic, minced
1 tbsp olive oil 15 mL
1/2 cup frozen corn kernels 50 g
1/4 dried chili peppers, minced 0.1 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
200 g beef, inside round, cut into thin, 5 cm-long strips
2 tsp cornstarch 5 g
1/3 cup water 85 mL

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the vegetables: Trim the asparagus then cut them into 3-4 cm pieces; cut the mushrooms in half or quarters; finely chop the onion; mince the garlic.
  2. Heat half of the oil in a skillet or wok over medium heat. Add the onion and garlic then sauté 3 min until the onion becomes translucent. Add the asparagus, mushrooms and corn. Stir in the chili pepper, season with salt and pepper. Cook, stirring occasionally, until the asparagus is tender and lightly browned, about 5 min. Remove the skillet from the heat and transfer the vegetables to a plate.
  3. Cut the meat into thin 5 cm-long strips, then toss them with the cornstarch until coated. Reheat the skillet over high heat with the remaining oil. Add the meat and cook, without stirring, until browned on one side, about 2 min, then sauté 1 min with stirring. Add the vegetable mixture and the water, then bring to a boil. Cook, with tossing, until the sauce has thickened slightly, about 1 min.
  4. Adjust the seasoning, then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

230

Fat

7 g

11 %

Saturated 1.6 g
+ Trans 0.1 g

8 %

Cholesterol

50 mg

Sodium

50 mg

2 %

Carbohydrate

17 g

6 %

Fibre

3 g

11 %

Sugars

5 g

Net Carbs

14 g

Protein

25 g

Vitamin A

11 %

Vitamin C

13 %

Calcium

3 %

Iron

27 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Iron, Niacin, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Good source of  :
Copper, Magnesium, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Vitamin E
Source of  :
Fibre, Manganese, Vitamin A, Vitamin C, Vitamin D
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives 2 ½
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

75 Reviews (71 with rating only) 77% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021

This was sort of bland. I used beef broth instead of water for the sauce and added soya sauce at the table, which added some flavour. The veggies were a nice combination.

Useful 1
Anonyme
october 20, 2021 | I would make this recipe again

I replaced corn starch with flour and the water with beef stock. I used frozen asparagus.

Useful 0
Anonyme
october 20, 2021

The veggies were good. The seasoning was a little bland, although I tried adding cummin because the other reviews I had read before making it mentioned that it was bland. My main problem was the beef, but I have this problem almost anytime I make something stewed or a stit fry with a lean red meat. It always tastes grainy to me. I would use some of the ideas in this recipe again, but use chicken or go vegetarian.

Useful 0

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