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Stir Fried Beef
1 pound of lean boneless top round steak, trimmed
2/3 cup of water
3/4 cup of chopped onion
3 tablespoons of reduced sodium soy sauce
1 teaspoon of beef flavored bouillon granules
1 teaspoon of Worcestershire sauce
1 clove garlic, minced
1/2 teaspoon of salt
1/8 teaspoon of pepper
2 medium carrots, scraped and sliced diagonally
2 cups of cauliflower flowerets
vegetable cooking spray
1 cup of sliced fresh mushrooms
one 16 ounce package of frozen snow pea pods, partially thawed
1/4 cup of water
1 tablespoon of cornstarch


Partially freeze the steak, slice diagonally across the grain into 1/4 inch strips, set aside. Combine 2/3 cup of water, soy sauce, bouillon granules, Worcestershire sauce, garlic, salt and pepper in a large bowl, stirring well. Add the steak, stirring to coat. Cover and refrigerate for 1 hour, stirring once. Drain steak, reserving marinade. Set steak aside. Cook the carrots and cauliflower in boiling water to cover, about 3 minutes, drain and set aside. Coat a wok or large skillet with cooking spray, heat at medium high for 2 minutes. Add the steak and stir fry for 3 minutes. Add the mushrooms, stir fry for 1 minute. Add the pea pods, carrots, and cauliflower, stir fry for 1 minute or until the vegetables are crisp tender. Combine the reserved marinade, 1/4 cup of water and cornstarch, stirring to blend. Pour over the steak mixture, and stir fry until thickened and bubbly. Makes 12 servings

Each Servings: 1/2 cup
Exchanges 1 Lean Meat 1 vegetable Chol 26 mg Calories 73 Carbo 5 gm Protein 9 gm Fat 2 gm Fiber 1 gm Sodium 285 gm