Stir-Fried Beef with Balsam-Pear

Stir-Fried Beef with Balsam-Pear

Health Rating
Prep Cook Ready in Servings
15 min 20 min 35 min 4
add
more

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 607
Calories from fat 146
Calories from saturated fat 36
Total Fat 16.2 g
Saturated Fat 4 g
Trans Fat 0.2 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 8.1 g
Cholesterol 40 mg
Sodium 730 mg
Potassium 685 mg
Total Carbohydrate 87 g
Dietary Fiber 4.4 g
Sugars 2.2 g
Protein 27.2 g

Dietary servings

Per Portion


Grain 3.9
Meat 0.9
Vegetables 1.4

Energy sources


Pygal 0% 381.099680752 90.7581438658 58% 451.606878332 184.63459894 24% 309.300341129 187.685253703 18% 340.351964756 102.221852518 58% 24% 18% Alcohol Carbohydrates Fat Protein
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada