EatingWell_Chinese_Recipe_Cookbook

Beef Chow Fun Makes: 4 servings, about 1 1/2 cups each Active time: 30 minutes Total: 30 minutes Heart Health Diabetes Weight Loss Gluten Free Brown sugar added to black bean-garlic sauce is what gives this stir-fry its unmistak - able Chinese takeout flavor. The recipe for beef chow fun works equally well with tofu for a vegetarian meal or boneless, skinless chicken breast. Serve with sliced cucumbers tossed with rice vinegar, sesame seeds and a pinch of salt. 8 ounces wide rice noodles, preferably brown-rice noodles (see Tips) 1/2 cup Shao Hsing (see Tips) or dry sherry 4 teaspoons black bean-garlic sauce (see Tips) 1 tablespoon reduced-sodium soy sauce 2 teaspoons light brown sugar 2 teaspoons cornstarch 4 teaspoons canola or peanut oil, divided 1 teaspoon minced ginger 1 small onion, thinly sliced 1 12-ounce bag fresh Asian stir-fry vegetables (about 5 1/2 cups) 1/2 cup water, divided 8 ounces sirloin steak, cut into thin slices 1. Fill a large nonstick skillet with water and bring to a boil. Add noodles and cook, stir - ring frequently, until just tender, 4 to 6 min - utes or according to package directions. Drain, rinse with cold water and transfer to a large bowl. Wipe the pan dry. 2. Combine Shao Hsing (or sherry), black bean-garlic sauce, soy sauce, brown sugar and cornstarch in a small bowl; set aside. 3. Heat 2 teaspoons oil in the skillet over me - dium-high heat. Reduce heat to medium. Add ginger and cook, stirring, for 30 sec - onds. Add onion and cook, stirring, until soft - ened, 1 to 3 minutes. Add vegetables and 1/4 cup water; cover and cook, stirring occasion - ally, until the vegetables are tender-crisp, 2 to 4 minutes. Transfer the vegetables to the bowl with the noodles. Wipe the pan dry. 4. Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add steak and cook, stirring, until browned, 1 to 3 minutes. Stir the reserved sauce and add to the pan; cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes.

5. Return the noodles and vegetables to the pan along with the remaining 1/4 cup water; cook, tossing to coat with the sauce, until heated through, about 2 minutes more. Per serving: 381 calories; 8 g fat (1 g sat, 4 g mono); 21 mg cholesterol; 57 g carbohy - drate; 1 g added sugars; 15 g protein; 3 g fiber; 723 mg sodium; 223 mg potassium. Nutrition bonus: Vitamin C (37% daily value), Vitamin A (30% dv). Carbohydrate servings: 4 Exchanges: 3 1/2 starch, 1 vegetable, 2 lean meat, 1 fat