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Stir-fried Rice Noodles with Ginger Beef

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Want to satisfy a Chinese food craving without breaking the calorie bank? Try making a healthier version of your favorite Chinese dishes at home! Increase the nutritional value of your dish by cutting back on the oil and incorporating low sodium sauces, extra vegetables, and lean proteins. I put a vegan spin on the traditional Chinese Ginger Beef and Broccoli by using Gardein Beefless Tips, and I made sure to use lots of fiber-rich, nutrient-dense vegetables which help promote post-meal satiety. With a home-cooked meal this satisfying, the only thing you will be missing from your Chinese food experience will be the fortune cookies.

Further Food Nutritionist Commentary:

This Ginger “Beef” and Broccoli with Rice Noodles allows you to enjoy Chinese food without going overboard on fat and sodium like you would in most typical takeout dishes. One serving of this vegan dish is packed with vitamins A and C and contains 16 grams of plant-based protein. Feel free to consume this dish guilt-free, but keep in mind that each serving boasts almost 800 mg of sodium. You can easily fit this meal into your routine; just choose lower sodium meals for the rest of the day to avoid going overboard.

By Colleen Sideck

Stir-fried Rice Noodles with Ginger Beef

  • Prep Time:5 minutes
  • Cook Time:15 minutes
  • Servings: 4

Ingredients

1 tablespoon canola oil

1 large onion (chopped)

3 cups broccoli florets

1 cup shredded carrots

1 package of Gardein Beefless Tips

1 tablespoon fresh garlic (minced)

1 teaspoon ground ginger

2 tablespoons rice vinegar

1 tablespoon sherry cooking wine

1 tablespoon soy sauce

2 tablespoons water

¾ cup low-sodium vegetable broth

2 tablespoons unbleached flour

2 cups cooked rice noodles

2 tablespoons sesame oil

¼ cup unsalted peanuts, if desired for garnishing

Instructions

1. Place canola oil in a large wok over high heat, and add chopped onion. Cook for 5 minutes.

2. Add broccoli florets to wok, and cook for 3 minutes before adding shredded carrots, Gardein Beefless tips, minced garlic, and ground ginger.

3. Reduce heat to medium, and cover the wok with a lid to steam the vegetables before continuing to cook.

4. In a separate bowl, stir together rice vinegar, sherry cooking wine, soy sauce, water, vegetable broth, and flour to make a stir-fry sauce.

5. Pour stir fry sauce into the wok, and continue to cook on medium heat until sauce thickens.

6. Add cooked rice noodles to the wok, and stir to coat with sauce and vegetables.

7. Divide evenly onto 3-4 plates, and sprinkle with crushed peanuts to garnish before serving.

1. Place canola oil in a large wok over high heat, and add chopped onion. Cook for 5 minutes. 2. Add broccoli florets to wok, and cook for 3 minutes before adding shredded carrots, Gardein Beefless tips, minced garlic, and ground ginger. 3. Reduce heat to medium, and cover the wok with a lid to steam the vegetables before continuing to cook. 4. In a separate bowl, stir together rice vinegar, sherry cooking wine, soy sauce, water, vegetable broth, and flour to make a stir-fry sauce. 5. Pour stir fry sauce into the wok, and continue to cook on medium heat until sauce thickens. 6. Add cooked rice noodles to the wok, and stir to coat with sauce and vegetables. 7. Divide evenly onto 3-4 plates, and sprinkle with crushed peanuts to garnish before serving.

Nutrition Information

Per Serving:  Calories: 376; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 4 g; Cholesterol: 0 mg; Sodium: 769 mg; Potassium: 569 mg; Carbohydrate: 45 g; Fiber: 7 g; Sugar: 6 g; Protein: 16 g

Nutrition Bonus: Vitamin A: 201%;Vit C: 109%;  Iron: 16%; Calcium: 10%;

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