Grocery List1 beef Top Sirloin Steak, cut 1 inch thick (about a pound)4 cups assorted fresh vegetables, such as sugar snap peas, broccoli florets, bell pepper and carrot strips1 clove garlicPrepared stir-fry sauce, such as sesame-ginger flavorCrushed red pepperCooked riceUnsalted dry-roasted peanuts (optional)

Asian Beef & Vegetable Stir-Fry

Equipment List2 large cutting boards1 chef knife1 large non-stick skillet with lid1 colander with plate1 large plastic or wooden spoon1 small rubber spatula2 white dinner plates1 tiny clear glass bowl2 small clear glass bowls1 large clear glass bowl1 large white hero plate

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Total Recipe Time: 30 minutesMakes 4 to 6 servings

Ingredients1 beef Top Sirloin Steak, cut 1 inch thick (about a pound)4 cups assorted fresh vegetables, such as sugar snap peas, broccoli florets, bell pepper and carrot strips1 clove garlic, minced½ cup prepared stir-fry sauce¹⁄8 - ¼ teaspoon crushed red pepper2 cups hot cooked rice2 tablespoons unsalted dry-roasted peanuts (optional)

Instructions1. Cut beef steak lengthwise in half, then crosswise into ¼ inch thick strips.

2. Combine vegetables and 3 tablespoons water in large non-stick skillet. Cover and cook over medium-high heat 4 minutes or until crisp-tender. Remove and drain.

3. Heat same pan over medium-high heat until hot. Add half of beef and half of garlic; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Remove. Repeat with remaining beef

and garlic.

4. Return all beef and vegetables to pan. Add stir-fry sauce and crushed red pepper; heat through. Serve over rice. Sprinkle with peanuts, if desired.

Asian Beef & Vegetable Stir-Fry

1. This recipe can be cooked in less than 30 minutes start to finish.

2. It solves the dinner time dilemma for families with school-aged children

and over-booked schedules.

3. You can lengthen the presentation by demonstrating how to slice beef into

stir-fry strips.

Top 3 Reasons to Demo the Asian Beef & Vegetable Stir-Fry

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Key Messages• We are all busy, so stir-frying is one of the quickest ways to get a healthy, delicious meal on the table.

• The great thing about this recipe is you can use any veggies your kids like and you can encourage them to eat those veggies by getting them involved in the kitchen with you. This recipe is so easy that your kids can help!

• Nutrients are aplenty in this recipe. Fresh veggies, whole grains and protein-packed beef will ensure a meal you can feel good about serving to your family.

Three Steps to Stir-FryingStep 1 Cut into thin, uniform beef strips or pieces so they cook in the same amount of time.

Step 2 Heat small amount of oil in wok or large heavy non-stick skillet over medium-high heat until hot.

Step 3 Stir-fry beef in half-pound batches (do not overcrowd), continuously turning with a scooping motion, until outside surface of beef is no longer pink. Add additional oil for each batch,

if necessary.

Cook beef and vegetables separately, then combine and heat through. The cooking liquid may be thickened with cornstarch that is first dissolved in water, if desired.

Recipe Talking Points• Use a wok or skillet to quickly cook thin strips of beef in a little bit of oil.

• Substitute Top Round, Bottom Round or Strip Steak for Sirloin.

• Have the butcher cut the beef into strips for you; or slightly freeze the steaks, approximately 10 minutes to easily slice into uniform pieces.

• Marinate beef to add flavor or tenderize, while preparing other ingredients.

• Frozen stir-fry vegetables are an alternative for fresh vegetables. Look for different vegetables in the freezer section to create variety with this meal.

• Choose frozen over canned vegetables when possible, as frozen veggies often have more nutrients.

• Cook beef and vegetables separately, then combine and heat through.

• Teriyaki is a great substitution for sesame-ginger stir-fry sauce.

• The cooking liquid may be thickened with cornstarch dissolved in water, if desired.

• This recipe would be great with Udon, glass or vermicelli noodles as a substitution for rice.

• Consider substituting cashews for peanuts in this recipe. The cashews will give a great creamy nut flavor.

• Although not as fresh when removed from its natural state, minced garlic in a jar is a convenient alternative.

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Nutrition Talking Points• Pairing lean beef with delicious veggies and whole grains provides a well-balanced meal that your family

will love.

• Eating nutrient-rich foods satisfies your body, helping you feel full longer while providing much needed nutrients.

• Eating nutrient-rich foods, like colorful fruits and vegetables, low-fat dairy, whole grains and lean beef, helps you get more essential nutrients from fewer calories.

• Beef is power-packed with 10 essential nutrients that fuel healthy, active lifestyles.

• Calorie-for-calorie, beef is one of the most naturally nutrient-rich foods you can eat! A 3 ounce serving of lean beef, on average, has only 150 calories and supplies more than 10% of the Daily Value for 10 essential nutrients.

Nutrition InformationNutrition information per serving, using 3 ounces cooked edible top sirloin, all grades, ¼ cup each broccoli, bell pepper, carrots & sugar snap peas: 411 calories; 11 g fat (2 g saturated fat; 2 g monounsaturated fat); 70 mg cholesterol; 783 mg sodium; 43 g carbohydrate; 3.2 g fiber; 32 g protein; 13.4 mg niacin; 0.8 mg vitamin B6; 1.5 mcg vitamin B12; 4.2 mg iron; 38.1 mcg selenium; 5.5 mg zinc; 104.0 mg choline.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.

Don't forget! Visit www.texasbeef.info/resources

for a video 'how to' guide to organize the Asian Beef &

Vegetable Stir-Fry.