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sesame oil fresh ginger scallions low-fat soy sauce shiitake mushrooms bok choy rice vinegar low sugar ketchup salt lean beef tenderloin
Viewed: 59 - Published at: 6 years agoIngredients
- 1 tablespoon toasted sesame oil
- 3 tablespoons chopped fresh ginger
- 1 bunch scallions (white and green parts), sliced thin on the diagonal
- 3 1/2 cups low-fat, low-sodium chicken broth
- 1/3 cup reduced-sodium soy sauce
- 6 ounces fresh shiitake mushrooms, stems removed, caps sliced thin
- 1/2 head bok choy, sliced thin
- 2 tablespoons rice vinegar
- 1/4 cup low-sugar ketchup, such as Heinz
- Salt and freshly ground black pepper
- 8 ounces lean beef tenderloin, very thinly sliced
Method
- Heat a Dutch oven over high heat, and when the pot is hot, add the sesame oil.
- Add the ginger and scallions and cook until they are fragrant, about 1 minute.
- Add the chicken broth and soy sauce, and bring the liquid to a boil.
- Add the shiitake mushrooms and bok choy, cover, and bring to a boil.
- Then reduce the heat to medium and simmer until the vegetables are tender, about 5 minutes.
- Stir in the rice vinegar and ketchup, and season with salt and pepper if desired.
- Remove the pot from the heat.
- Stir the sliced beef into the stew, allowing it to cook in the the residual heat of the liquid.
- Serve immediately.
- For deep, rich flavor, use low-fat, low-sodium chicken broth where water is called for in savory recipes.
- Its great for cooking everything from beans to grains.
- Fat: 13g (before), 7.6g (after)
- Calories: 331 (before), 194 (after)
- Protein: 21g
- Carbohydrates: 12g
- Cholesterol: 38mg
- Fiber: 2g
- Sodium: 1,303mg
