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Stir Fry Vegetables and Beef

Posted by Courtney Schupp | February 9, 2022

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Prep time: 10 minutes | Cooking time: 20 minutes | Servings: 4

Ingredients

  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon garlic powder
  • 1 teaspoon soy sauce
  • 1/3 cup water
  • 1 cup carrot (sliced)
  • 2 cups broccoli (chopped)
  • 1 bell pepper (chopped)
  • 1 onion (chopped)
  • 2 cups fresh mushrooms (sliced)
  • 2 tablespoons oil (vegetable or canola)
  • 8 ounces sliced beef

Live Well Tips

  • Stir frying is a Chinese cooking technique where oil is heated in a wok and ingredients are quickly cooked.
  • Substitute fresh veggies with any frozen alternatives.
  • Use tofu or leave out the beef to make this dish vegetarian.

Directions

  1. Wash hands with soap and water.
  2. Mix spices, soy sauce and water; set aside.
  3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers.
  4. Add oil to large frying pan on medium-high heat and add meat when oil is hot (shiny on surface); cook until browned, or temperature reaches 160 degrees Fahrenheit, stirring frequently.
  5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute
  6. Add mushrooms and broccoli. Cook until they are tender.
  7. Add liquid mixture and cook until bubbly.
  8. Reduce heat, cover pan and cook for two more minutes.
  9. Serve over whole wheat pasta or brown rice.

Cook Together! Making Recipe with Kids

Stir fry can be made with any meat or vegetables you have, making it perfect for picky eaters! This dish is an awesome way to expose kids to new ingredients.

Easy Tasks

  • Gather ingredients and equipment
  • Wash fresh foods, drain, and pat dry

Intermediate Tasks

  • Measure all ingredients
  • Mix together sauce ingredients

Difficult Tasks

  • Chop broccoli, bell pepper and onions
  • Slice carrot and mushrooms
  • Add sauce to pan
  • Stir ingredients in pan

Nutrition Facts

Serving size 1/4 of recipe: Calories–188; Protein–15g; Carbohydrate–11g; Total Fat–10g; Saturated Fat–2g; Cholesterol–35mg; Fiber–3g; Sodium–143mg; Vitamin C–68mg; Vitamin A–286mcg; Iron–2mg; Calcium–48mg

Texas Cooperative Extension Expanded Nutrition Program