Sesame Orange Beef
Sesame seeds and sesame oil give this beef and fruit stir-fry a double dose of nutty flavor. And this quick dinner can be on the table in under 30 minutes.
Total Time:
25 mins
Servings:
4 (3/4 cup beef mixture and 1/2 cup cooked rice) servings
Ingredients
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8 ounces fresh green beans, halved crosswise
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2 teaspoons sesame seeds
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1/2 cup orange juice
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2 tablespoons reduced-sodium soy sauce
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1 tablespoon toasted sesame oil
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1 teaspoon cornstarch
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1/2 teaspoon finely shredded orange peel
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Nonstick cooking spray
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1/2 cup bias-sliced green onions
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1 tablespoon grated fresh ginger
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2 cloves garlic, minced
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1 teaspoon cooking oil
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12 ounces boneless beef sirloin steak, thinly sliced
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2 cups hot cooked brown rice
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2 oranges, peeled and sectioned or thinly sliced crosswise
Directions
1.
In a covered medium saucepan, cook green beans in a small amount of boiling water for 6 to 8 minutes or until crisp-tender. Drain; set aside.
2.
Meanwhile, in a small skillet, cook sesame seeds over medium heat for 1 to 2 minutes or until toasted, stirring frequently. Set aside.
3.
For sauce: In a small bowl, combine orange juice, soy sauce, sesame oil, cornstarch, and orange peel; set aside.
4.
Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add green onions, ginger, and garlic to hot skillet; stir-fry for 1 minute. Add the precooked green beans; stir-fry for 2 minutes. Remove vegetables from skillet.
5.
Carefully add oil to the hot skillet. Add beef; stir-fry about 3 minutes or until desired doneness. Remove from skillet.
6.
Stir sauce; add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Return meat and vegetables to skillet. Heat through, stirring to coat all ingredients with sauce. Serve over hot cooked brown rice. Top with orange sections and sprinkle with toasted sesame seeds. Makes 4 (3/4 cup beef mixture and 1/2 cup cooked rice) servings.
Nutrition information
Calories 348, Total Fat 10 g, Saturated Fat 2 g, Cholesterol 52 mg, Sodium 341 mg, Carbohydrate 41 g, Fiber 6 g, Protein 24 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1, Fruit 1, Starch 1.5, Lean Meat 2.5.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Sesame Orange Beef
Sesame seeds and sesame oil give this beef-and-fruit dinner a double dose of nutty flavor. And you can make it in 25 minutes.
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