Stir-Fried Beef with Balsam-Pear

15 35 579
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Stir-Fried Beef with Balsam-Pear
Health Highlights

Ingredients


2 pod Bitter melon (gourd)
341 gm Beef, flank, lean (thinly sliced across the grain)
1 tbsp Black bean sauce
1/4 cup Chicken broth (stock) (for sauce)
1 tbsp Cornstarch (dissolved in 1 tablespoon water + 2 tsp for marinade)
1 tsp Garlic (minced)
2 cup White rice, parboiled, dry
1 tsp Granulated sugar (for sauce)
3/4 tsp Hot pepper (chili) flakes
1/2 tsp Salt (for sauce)
1 tsp Sesame oil (for sauce)
2 tsp Sherry, dry (for marinade)
4 tsp Soy sauce (2 tsp for marinade + 2 tsp for sauce)
2 tbsp Sunflower oil
1/2 cup sliced Yellow onion

Instructions


Cook rice: Cook rice in 4 1/4 cup water. Bring water and rice to a boil, cover, lower the heat and let it cook until water is completely absorbed.

Marinate the beef: stir the rice wine, soy sauce and cornstarch* together in a bowl until the cornstarch is dissolved. Toss the beef gently in the marinade to coat. Let stand for 10 minutes.

* Alternative thickeners: barley flour or arrowroot flour

Prepare the sauce: stir the chicken broth, soy sauce, sesame oil, sugar, chili flakes and salt together in a small bowl until the sugar is dissolved.

Cut the bitter balsam-pear lenghtwise into quarters. Discard the seeds and cut the flesh into slices on the bias. Blanch the balsam-pear in a pot of boiling water until tender-crisp. About 2 minutes. Drain thoroughly.

Heat 1 1/2 tbsp of oil in wok or skillet over high heat. Shake the marinade off the beef pieces and add to the skillet, stir-fry until no longer pink, 2 minutes. Set aside.

Add the remaining 1/2 tablespoon oil to the wok. Add the onion, black bean sauce and garlic and stir-fry until fragrant, about 30 seconds. Add the balsam-pear and the chicken broth mixture and bring to a boil.

Return the beef to the wok, pour in the dissolved cornstarch and cook, stirring until the sauce boils and thickens, about 1 minute. Scoop the contents of the wok onto a serving platter with parboiled rice.

Nutrition Facts

Per Portion

Calories 579
Calories from fat 145
Calories from saturated fat 36
Total Fat 16.1 g
Saturated Fat 4.0 g
Trans Fat 0.2 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 8.1 g
Cholesterol 40 mg
Sodium 739 mg
Potassium 681 mg
Total Carbohydrate 83 g
Dietary Fiber 4.3 g
Sugars 2.2 g
Protein 26.8 g

Dietary servings

Per Portion


Grain 3.7
Meat 0.9
Vegetables 1.4

Energy sources


Pygal0%381.1536579969869690.758963010838956%452.51809797343986180.9432733876884425%311.0566826670727192.565948108695419%339.2325240600033102.9429665107830856%25%19%AlcoholCarbohydratesFatProtein
  • Shiketa Morgan Shiketa Morgan (Nov. 2, 2020, 7:06 p.m.)

    I love this dish!

?
Help