Monday, September 28, 2009

Garlic Beef and Scallions

If you've ever heard of the popular Chinese dish Mongolian Beef you'll love this inspired dish for its similarities and appreciate it for its differences. Tender beef flank steak sliced thin and quickly marinated for the taste and tenderness then combined with garlic and scallions in a superior brown sauce. Quick to cook, it is perfect for a weeknight dinner and can be ready and on the table in about 30 minutes. Pair this dish with a liberal 2/3 cup serving of brown rice and 1 cup of cooked broccoli for a complete meal. The nuttiness of the brown rice goes so well with the beef and compliments the delicious sauce and I personally prefer it to white rice with this dish. I hope you enjoy it.
Garlic Beef and Scallions
1 lb. beef flank steak, all visible fat removed and sliced thin
4 Tbsp. low carb ketchup
2 Tbsp. low sodium soy sauce
1 Tbsp. + 1 tsp. Splenda
12 garlic cloves, minced
4 large scallions, white and green parts, sliced thin
2 cups low sodium beef stock, reduced to 1 cup (substitute 2 low sodium beef bullion cubes dissolved in 1 cup boiling water if desired)
1 Tbsp. + 1 tsp. cornstarch, dissolved in equal amount of water
white pepper to taste
4 tsp. unsalted dry roasted peanuts, chopped (optional garnish)
canola oil spray
Combine the ketchup, soy sauce, Splenda, 4 minced garlic cloves and white pepper well in a large zipper top bag. Add the thinly sliced beef and marinate for about 10 minutes.
Preheat a large saute pan on medium high heat and coat with the canola oil spray. Saute the remaining minced garlic and add the beef all at once. Toss rapidly until the beef is browned. Add the sliced scallions, reserving a few for garnish, and continue to toss. Pour in the reduced beef stock and bring to a simmer. Make a well in the center and stir in the cornstarch blend and stir well to combine. The sauce will begin to thicken immediately. Return to a simmer and continue to cook for about 1 or 2 more minutes. Garnish with reserved scallions and chopped peanuts if desired.

Nutrition Facts
Yields 4 Servings
Amount Per Serving
Calories 212.0
Total Fat 8.5 g
Saturated Fat 3.7 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 3.4 g
Cholesterol 56.7 mg
Sodium 869.9 mg
Potassium 668.0 mg
Total Carbohydrate 7.3 g
Dietary Fiber 0.7 g
Sugars 1.6 g
Protein 25.4 g
Each serving = 3 protein exchanges and 1/2 carbohydrate exchange

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