BEEF “STEW-FRY” WITH SHIITAKE MUSHROOMS AND BOK CHOY
This is called a “stew-fry” because both cooking techniques are employed. There’s a little bit of stir-frying, and the flavor profile is decidedly Asian, but enough liquid is added in the form of low-fat chicken broth that not a lot of oil is required, keeping things nice and light. Serves 4
1 tablespoon toasted sesame oil
3 tablespoons chopped fresh ginger
1 bunch scallions (white and green parts), sliced thin on the diagonal
3½ cups low-fat, low-sodium chicken broth
⅓ cup reduced-sodium soy sauce
6 ounces fresh shiitake mushrooms, stems removed, caps sliced thin
½ head bok choy, sliced thin
2 tablespoons rice vinegar
¼ cup low-sugar ketchup, such as Heinz
Salt and freshly ground black pepper
8 ounces lean beef tenderloin, very thinly sliced
1. Heat a Dutch oven over high heat, and when the pot is hot, add the sesame oil. Add the ginger and scallions and cook until they are fragrant, about 1 minute.
2. Add the chicken broth and soy sauce, and bring the liquid to a boil. Add the shiitake mushrooms and bok choy, cover, and bring to a boil. Then reduce the heat to medium and simmer until the vegetables are tender, about 5 minutes.
3. Stir in the rice vinegar and ketchup, and season with salt and pepper if desired.
4. Remove the pot from the heat. Stir the sliced beef into the stew, allowing it to cook in the the residual heat of the liquid. Serve immediately.
Healthy Tips
For deep, rich flavor, use low-fat, low-sodium chicken broth where water is called for in savory recipes. It’s great for cooking everything from beans to grains.
