Steak Stir Fry with Quinoa (for 2)

Transcription

1 Simplifying Getting Family Dinner to Your Table! Time Allocation- Prep 15 Min Cook 20 Min Steak Stir Fry with Quinoa (for 2) Steak Stir Fry Ingredients 1 (8 Ounce) Flat Iron Steak 1 Head of Broccoli 2 Carrots 1 Parsnip 1/2 Red Onion 1/2 Cup Soy Sauce 1 Teaspoon Fresh Ginger 1/4 Cup Beef Broth 1/4 Cup Water 1 1/2 Tablespoons Corn Starch 1 Tablespoon Oyster Sauce 2 Tablespoons Brown Sugar 2 Teaspoons Freeze Dried Minced Garlic 1/2 Tablespoon Sesame Seeds 1 Tablespoon Olive Oil 1/2 Cup Quinoa 1 Cup Beef Broth Quinoa Ingredients Approximately 430 calories per normal serving *Ingredients make two generous servings. Approximately 145 calories per normal serving *Ingredients make two generous servings. Sharing a family meal is good for the spirit, the brain and the health of all family members -

2 Steak Stir Fry with Quinoa (for 2) 1 2 Peel 2 carrots and 1 parsnip. Cut the ends off of the carrots and julienne into 3-4 lengths and 1/4 widths. Do the same to the parsnip except cut to 1-2 lengths. Lets get started! Julienne 1/2 of a red onion. Rinse 1 head broccoli and cut the florets off of the stems and into bite size pieces. 3 4 Mix half of the soy sauce (1/4 cup), 2 tsp minced garlic & 1/2 Tbsp. of the corn starch to a medium mixing bowl and whisk together. Thinly slice steak against the grain. Add steak strips to soy mixture, working until steak is well coated. 5 7 Over medium high heat, heat 1 Tbsp. olive oil in a large frying pan or Wok with a lid. Now add the meat and soy mixture, stir frequently with tongs or a spoon. While meat is still raw, add the parsnips and continue to cook together. Sauté until steak is fully cooked, about 4-6 min. Remove everything from the pan into a bowl and set mixture aside. 6 While the vegetables cook, combine 1/2 cup beef broth, remaining 1/4 cup soy sauce, 1/4 cup water, 1 Tbsp. oyster sauce, the 1 Tbsp. remaining corn starch, 1 tsp fresh ginger (peeled and grated), and 2 Tbsp. brown sugar. Whisk together. Add this mixture and the steak strip mixture to the vegetables after they have steamed for 8 min. Toss together. 8 Next, add 1/2 cup quinoa and 1 cup beef broth to a sauce pan with a lid. Stir then bring to a boil over high heat. Once boiling, immediately reduce heat to low, stir and cover with a lid. Simmer for 15 minutes then remove from heat. Return the pan to the burner and add the prepared broccoli, carrots, and onion to it. Cover the pan and steam vegetables over medium high heat for 8 minutes, stirring vegetables as needed. Reduce heat to medium low and cover with lid. Cook until sauce mixture thickens. Add steak stir fry and quinoa to serving dishes. Garnish stir fry with sesame seeds and enjoy your Delicious Family Dinner!

3 Simplifying Getting Family Dinner to Your Table! Time Allocation- Prep 15 Min Cook 20 Min Steak Stir Fry with Quinoa (for 4) Steak Stir Fry Ingredients 2 (8 Ounce) Flat Iron Steaks 2 Heads of Broccoli 4 Carrots 2 Parsnips 1 Red Onion 1 Cup Soy Sauce 2 Teaspoons Fresh Ginger 1/2 Cup Beef Broth 1/2 Cup Water 3 Tablespoons Corn Starch 2 Tablespoons Oyster Sauce 4 Tablespoons Brown Sugar 4 Teaspoons Freeze Dried Minced Garlic 1 Tablespoon Sesame Seeds 2 Tablespoons Olive Oil 1 Cup Quinoa 2 Cups Beef Broth Quinoa Ingredients Approximately 430 calories per normal serving *Ingredients make four generous servings. Approximately 145 calories per normal serving *Ingredients make four generous servings. Sharing a family meal is good for the spirit, the brain and the health of all family members -

4 Steak Stir Fry with Quinoa (for 4) 1 2 Peel 4 carrots and 2 parsnips. Cut the ends off of the carrots and julienne into 3-4 lengths and 1/4 widths. Do the same to the parsnips except cut to 1-2 lengths. Lets get started! Julienne all of one red onion. Rinse 2 heads broccoli and cut the florets off of the stems and into bite size pieces. 3 4 Mix half of the soy sauce (1/2 cup), 4 tsp minced garlic & 1 Tbsp. of the corn starch to a medium mixing bowl and whisk together. Thinly slice steak against the grain. Add steak strips to soy mixture, working until steak is well coated. 5 7 Over medium high heat, heat 2 Tbsp. olive oil in a extra large frying pan or Wok with a lid. Now add the meat and soy mixture, stir frequently with tongs or a spoon. While meat is still raw, add the parsnips and continue to cook together. Sauté until steak is fully cooked, about 4-6 min. Remove everything from the pan into a bowl and set mixture aside. 6 While the vegetables cook, combine 1 cup beef broth, remaining 1/2 cup soy sauce, 1/2 cup water, 2 Tbsp. oyster sauce, the 2 Tbsp. remaining corn starch, 2 tsp fresh ginger (peeled and grated), and 4 Tbsp. brown sugar. Whisk together. Add this mixture and the steak strip mixture to the vegetables after they have steamed for 8 min. Toss together. 8 Next, add 1 cup quinoa and 2 cups beef broth to a sauce pan with a lid. Stir then bring to a boil over high heat. Once boiling, immediately reduce heat to low, stir and cover with a lid. Simmer for 15 minutes then remove from heat. Return the pan to the burner and add the prepared broccoli, carrots, and onion to it. Cover the pan and steam vegetables over medium high heat for 8 minutes, stirring vegetables as needed. Reduce heat to medium low and cover with lid. Cook until sauce mixture thickens. Add steak stir fry and quinoa to serving dishes. Garnish stir fry with sesame seeds and enjoy your Delicious Family Dinner!

5 Simplifying Getting Family Dinner to Your Table! Time Allocation- Prep 15 Min Cook 20 Min Steak Stir Fry with Quinoa (for 6) Steak Stir Fry Ingredients 3 (8 Ounce) Flat Iron Steaks 3 Heads of Broccoli 6 Carrots 3 Parsnips 1 1/2 Red Onions 1 1/2 Cups Soy Sauce 3 Teaspoons Fresh Ginger 3/4 Cup Beef Broth 3/4 Cup Water 4 1/2 Tablespoons Corn Starch 3 Tablespoons Oyster Sauce 6 Tablespoons Brown Sugar 6 Teaspoons Freeze Dried Minced Garlic 1 1/2 Tablespoons Sesame Seeds 3 Tablespoons Olive Oil 1 1/2 Cups Quinoa 3 Cups Beef Broth Quinoa Ingredients Approximately 430 calories per normal serving *Ingredients make six generous servings. Approximately 145 calories per normal serving *Ingredients make six generous servings. Sharing a family meal is good for the spirit, the brain and the health of all family members -

6 Steak Stir Fry with Quinoa (for 6) 1 2 Peel 6 carrots and 3 parsnips. Cut the ends off of the carrots and julienne into 3-4 lengths and 1/4 widths. Do the same to the parsnips except cut to 1-2 lengths. Lets get started! Julienne 1 1/2 red onions. Rinse 3 heads broccoli and cut the florets off of the stems and into bite size pieces. 3 4 Mix half of the soy sauce (3/4 cup), 6 tsp minced garlic & 1 1/2 Tbsp. of the corn starch to a medium mixing bowl and whisk together. Thinly slice steak against the grain. Add steak strips to soy mixture, working until steak is well coated. 5 7 Over medium high heat, heat 3 Tbsp. olive oil in a extra large pan or Wok with a lid. Now add the meat and soy mixture, stir frequently with tongs or a spoon. While meat is still raw, add the parsnips and continue to cook together. Sauté until steak is fully cooked, about 4-6 min. Remove everything from the pan into a bowl and set mixture aside. 6 While the vegetables cook, combine 1 1/2 cups beef broth, remaining 3/4 cup soy sauce, 3/4 cup water, 3 Tbsp. oyster sauce, the 3 Tbsp. remaining corn starch, 3 tsp fresh ginger (peeled and grated), and 6 Tbsp. brown sugar. Whisk together. Add this mixture and the steak strip mixture to the vegetables after they have steamed for 8 min. Toss together. 8 Next, add 1 1/2 cups quinoa and 3 cups beef broth to a sauce pan with a lid. Stir then bring to a boil over high heat. Once boiling, immediately reduce heat to low, stir and cover with a lid. Simmer for 15 minutes then remove from heat. Return the pan to the burner and add the prepared broccoli, carrots, and onion to it. Cover the pan and steam vegetables over medium high heat for 8 minutes, stirring vegetables as needed. Reduce heat to medium low and cover with lid. Cook until sauce mixture thickens. Add steak stir fry and quinoa to serving dishes. Garnish stir fry with sesame seeds and enjoy your Delicious Family Dinner!