Heart Healthy Beef and Veggie Stir Fry

This recipe can be considered heart-healthy due to several factors:

1. Lean Protein Source: The use of lean boneless round steak as the protein source helps reduce saturated fat intake, which is beneficial for heart health.
2. Limited Saturated Fat: The total fat content is moderate, and the saturated fat content is relatively low, with just 2 grams per serving. Diets low in saturated fat can help lower cholesterol levels and reduce the risk of heart disease.
3. Healthy Cooking Methods: The recipe involves stir-frying with minimal oil, which is a heart-healthy cooking method compared to deep-frying or heavy sautéing.
4. Plenty of Vegetables: The dish contains a variety of vegetables such as onions, mushrooms, celery, green peppers, and water chestnuts. These vegetables provide dietary fiber, vitamins, and minerals that are beneficial for heart health.
5. Low Sodium: The sodium content is modest, with 201 mg per serving. A lower sodium intake is important for maintaining healthy blood pressure levels and reducing the risk of cardiovascular issues.
6. Moderate Carbohydrates: The carbohydrate content is reasonable at 12 grams per serving, which helps maintain stable blood sugar levels.
7. Potassium: The dish contains a good amount of potassium, which can help counterbalance the effects of sodium on blood pressure regulation.
8. Moderate Caloric Content: The calorie count is relatively moderate, which can be beneficial for maintaining a healthy weight. Maintaining a healthy weight contributes to overall heart health.

However, it’s important to note that individual dietary needs can vary based on health conditions, lifestyle, and other factors. Consulting with a healthcare professional or registered dietitian is recommended for personalized dietary advice, especially if you have specific heart health concerns.

Recipe: Beef and Chinese Vegetables Stir-Fry

Ingredients

For the Marinade:

• 2 tablespoons dry red wine
• 1 tablespoon soy sauce
• 1/2 teaspoon sugar
• 1 1/2 teaspoons gingerroot, peeled and grated

For the Stir-Fry:

• 1 pound boneless round steak, trimmed of fat and cut into 1 1/2-inch strips
• 2 tablespoons vegetable oil
• 2 medium onions, each sliced into 8 wedges
• 1/2 pound fresh mushrooms, sliced, rinsed, and trimmed
• 2 stalks of celery (about 1/2 cup), sliced diagonally into 1/4-inch pieces
• 2 small green peppers, julienned
• 1 cup water chestnuts, drained and sliced

For Thickening:

• 2 tablespoons cornstarch
• 1/4 cup water

Instructions:

1. In a bowl, combine the dry red wine, soy sauce, sugar, and grated gingerroot to create the marinade.
2. Place the sliced beef into the marinade mixture and let it marinate while you prepare the vegetables.
3. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Stir-fry the onions and mushrooms for about 3 minutes until they begin to soften and brown slightly.
4. Add the sliced celery and stir-fry for an additional minute. Then, add the julienned green peppers and sliced water chestnuts. Cook for about 2 minutes, or until the green peppers are tender yet still crisp. Transfer the cooked vegetables to a warm bowl.
5. In the same skillet or wok, add the remaining 1 tablespoon of vegetable oil. Stir-fry the marinated beef for approximately 2 minutes, or until it loses its pink color and is fully cooked.
6. In a small bowl, mix the cornstarch and water to create a thickening mixture. Stir this mixture into the cooked beef, and continue stirring until the sauce thickens.
7. Return the cooked vegetables to the skillet with the beef. Gently stir to combine the vegetables and beef with the thickened sauce.
8. Serve the stir-fried beef and Chinese vegetables immediately. Enjoy this flavorful and delicious dish!

Nutrition Information

Serves: 6 Per Serving (6 oz):

• Calories: 200
• Total Fat: 9 g
• Saturated Fat: 2 g
• Cholesterol: 40 mg
• Sodium: 201 mg
• Dietary Fiber: 3 g
• Protein: 17 g
• Carbohydrates: 12 g
• Potassium: 552 mg