{"id":3222,"date":"2022-02-09T12:51:10","date_gmt":"2022-02-09T20:51:10","guid":{"rendered":"https:\/\/wasnap-ed.org\/live-well\/?p=3222"},"modified":"2024-12-04T07:00:03","modified_gmt":"2024-12-04T15:00:03","slug":"stir-fry-vegetables-and-beef","status":"publish","type":"post","link":"https:\/\/wasnap-ed.org\/live-well\/stir-fry-vegetables-and-beef\/","title":{"rendered":"Stir Fry Vegetables and Beef","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"
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Prep time<\/strong>: 10 minutes | Cooking time<\/strong>: 20 minutes | Servings<\/strong>: 4<\/p>\n\n<\/div>\r\n\n<\/div>\n\n

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Ingredients<\/h2>\n\n\n\n
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  • 1\/2 teaspoon ground ginger<\/li>\n\n\n\n
  • 1\/8 teaspoon garlic powder<\/li>\n\n\n\n
  • 1 teaspoon soy sauce<\/li>\n\n\n\n
  • 1\/3 cup water<\/li>\n\n\n\n
  • 1 cup carrot (sliced)<\/li>\n\n\n\n
  • 2 cups broccoli (chopped)<\/li>\n\n\n\n
  • 1 bell pepper (chopped)<\/li>\n\n\n\n
  • 1 onion (chopped)<\/li>\n\n\n\n
  • 2 cups fresh mushrooms (sliced)<\/li>\n\n\n\n
  • 2 tablespoons oil (vegetable or canola)<\/li>\n\n\n\n
  • 8 ounces sliced beef<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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    Live Well Tips<\/h3>\n\n\n\n
      \n
    • Stir frying is a Chinese cooking technique where oil is heated in a wok and ingredients are quickly cooked.<\/li>\n\n\n\n
    • Substitute fresh veggies with any frozen alternatives.<\/li>\n\n\n\n
    • Use tofu or leave out the beef to make this dish vegetarian.<\/li>\n<\/ul>\n\n<\/div>\r\n\n<\/div>\n\n
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      Directions<\/h2>\n\n\n\n
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      1. Wash hands with soap and water.<\/li>\n\n\n\n
      2. Mix spices, soy sauce and water; set aside.<\/li>\n\n\n\n
      3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers.<\/li>\n\n\n\n
      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.<\/li>\n\n\n\n
      5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute<\/li>\n\n\n\n
      6. Add mushrooms and broccoli. Cook until they are tender.<\/li>\n\n\n\n
      7. Add liquid mixture and cook until bubbly.<\/li>\n\n\n\n
      8. Reduce heat, cover pan and cook for two more minutes.<\/li>\n\n\n\n
      9. Serve over whole wheat pasta or brown rice.<\/li>\n<\/ol>\n\n<\/div>\r\n\n<\/div>\n\n
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        Cook Together! Making Recipe with Kids<\/h3>\n\n\n\n

        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.<\/p>\n\n<\/div>\r\n\n<\/div>\n\n

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        Easy Tasks<\/h4>\n\n\n\n
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        • Gather ingredients and equipment<\/li>\n\n\n\n
        • Wash fresh foods, drain, and pat dry<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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          Intermediate Tasks<\/h4>\n\n\n\n
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          • Measure all ingredients<\/li>\n\n\n\n
          • Mix together sauce ingredients<\/li>\n<\/ul>\n\n<\/div>\r\n\n\n
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            Difficult Tasks<\/h4>\n\n\n\n
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            • Chop broccoli, bell pepper and onions<\/li>\n\n\n\n
            • Slice carrot and mushrooms<\/li>\n\n\n\n
            • Add sauce to pan<\/li>\n\n\n\n
            • Stir ingredients in pan<\/li>\n<\/ul>\n\n<\/div>\r\n\n<\/div>\n\n
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              Nutrition Facts<\/h2>\n\n\n\n

              Serving size 1\/4 of recipe: Calories\u2013188; Protein\u201315g; Carbohydrate\u201311g; Total Fat\u201310g; Saturated Fat\u20132g; Cholesterol\u201335mg; Fiber\u20133g; Sodium\u2013143mg; Vitamin C\u201368mg; Vitamin A\u2013286mcg; Iron\u20132mg; Calcium\u201348mg<\/p>\n\n\n\n

              Texas Cooperative Extension Expanded Nutrition Program<\/em><\/p>\n\n<\/div>\r\n\n<\/div>","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

              Taste the rainbow with this veggie filled meal! Total time: 30 minutes | Servings: 4<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":0,"featured_media":3266,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_external_link":"","_expiration_date":""},"categories":[14,21,6],"tags":[],"gt_translate_keys":[{"key":"link","format":"url"}],"_links":{"self":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3222"}],"collection":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/comments?post=3222"}],"version-history":[{"count":3,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3222\/revisions"}],"predecessor-version":[{"id":4624,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/posts\/3222\/revisions\/4624"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/media\/3266"}],"wp:attachment":[{"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/media?parent=3222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/categories?post=3222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wasnap-ed.org\/live-well\/wp-json\/wp\/v2\/tags?post=3222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}