STIR-FRY RECIPES: Beef and Broccoli Stir-Fry . . . Chicken, Corn, Pepitas Stir-Fry

Beef and Broccoli Stir-Fry

2 tablespoons brown sauce

½ cup reduced-sodium beef broth

2 tablespoons red wine vinegar

1 tablespoon cornstarch

1 tablespoon less-sodium soy sauce

2 teaspoons grated fresh gingerroot

¼ teaspoon crushed red pepper flakes

½ pound boneless beef sirloin, well trimmed of all fat (or ask the butcher to do this for you)

1 tablespoon vegetable oil

½ small onion, thinly sliced

2 cloves garlic, minced

1 carrot cut in julienne strips

1 cup sliced zucchini

2 cups broccoli florets

½ red pepper, thinly sliced

Hot cooked brown rice

Combine brown sauce, beef broth, red wine vinegar, cornstarch, soy sauce, ginger and red pepper flakes; set aside.

Slice beef sirloin into 2- by-½-inch strips. Spray a large skillet with nonstick spray coating. Heat skillet over medium-high to high heat. Add beef and cook, stirring frequently until browned. Drain and set beef aside.

Heat oil in skillet. Add onion and garlic and cook, stirring frequently, 2 minutes. Add carrots and cook, stirring 1 minute. Add remaining vegetables and cook, stirring frequently, about 4 minutes or until vegetables are crisp-tender. Return meat to skillet and allow to heat through. Push contents of skillet to outer edges of pan. Stir broth mixture well, then pour into center of skillet. Cook, stirring constantly, until mixture thickens. Stir well to evenly coat meat and vegetables. Serve over hot, cooked brown rice.

Yield: Served 4.

Approximate nutritional analysis per serving without rice: 199 calories, 51 percent of calories from fat), 11 grams fat (4 grams saturated), 36 milligrams cholesterol, 11 grams carbohydrates, 14 grams protein, 236 milligrams sodium, 3 grams dietary fiber.

Approximate nutritional analysis per serving with ½ cup cooked brown rice: 308 calories, 36 percent of calories from fat, 12 grams fat (4 grams saturated), 36 milligrams cholesterol, 34 grams carbohydrates, 16 grams protein, 231 milligrams sodium, 4 grams dietary fiber.

Chicken, Corn, Pepitas Stir-Fry

1¼ pounds boneless, skinless chicken breasts, cubed

2 tablespoons soy sauce

2 tablespoons oil, plus more if needed

4 cloves garlic, minced

1 piece (1½-inch-long) ginger, peeled, minced

1 each, chopped: red pepper, onion

2 ears corn, kernels cut from cobs

1 15-ounce can black beans, rinsed, drained

2 teaspoons chili garlic sauce

½ cup hulled pepitas (pumpkin seeds), toasted (see note)

3 green onions, chopped (optional)

Place chicken in a shallow dish; pour soy sauce over. Allow to marinate 20 minutes while preparing the vegetables.

Heat wok or large skillet over medium-high heat just until a drop of water sizzles on contact. Add oil, swirling it into the wok to coat the sides. Stir-fry garlic and ginger until aromatic, about 1 minute. Add red pepper and onion; stir-fry until the onions just begin to soften, about 5 minutes. Stir in the corn kernels and black beans; cook, stirring occasionally, 2 minutes. Transfer vegetables to a bowl.

Add another tablespoon of cooking oil to wok if needed. Drain chicken, discarding marinade. Stir-fry chicken pieces and chili garlic sauce until fully cooked, about 3 minutes. Add back vegetables; lower heat to a simmer. Cook, letting flavors mingle, 2 minutes. Stir in pumpkin seeds; garnish with green onions.

Note: To toast pumpkin seeds, heat in a dry skillet over medium-low heat until they puff up a little and brown slightly

Yield: Served 4.

Approximate nutritional analysis per serving: 462 calories, 20 grams fat (3 grams saturated), 78 milligrams cholesterol, 35 grams carbohydrates, 41 grams protein, 547 milligrams sodium, 9 grams fiber.

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