STIR-FRY RECIPES: Beef and Broccoli Stir-Fry . . . Pork and Pepper 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: Serves 4.

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

Pork and Pepper Stir-Fry

½ pound boneless pork loin or chops, trimmed, cut into strips

2 tablespoons soy sauce

2 tablespoons vegetable oil, plus more if needed

3 green onions, chopped

5 cloves garlic, minced

1 piece (1-inch long) ginger root, minced

1 tablespoon chili sauce

1 each: yellow bell pepper, red bell pepper, cored, seeded, sliced into strips

½ pound mushrooms, sliced

¼ pound pea pods, ends trimmed

White rice for serving

Marinate pork in 1 tablespoon of the soy sauce. Meanwhile, heat 2 tablespoons of the oil in a wok or large skillet over high heat. Add the onions, garlic, ginger and chili sauce to pan; cook, stirring, until fragrant, about 1 minute. Add the pork; cook, stirring, until the meat is fully cooked, about 3 to 5 minutes. Remove pork mixture from pan.

Add more oil to the pan if necessary. Stir in peppers and mushrooms; cook 2 minutes, tossing to coat the vegetables in oil. Add pea pods; cook, tossing occasionally, until vegetables are crisp-tender, about 3 minutes.

Return the pork mixture to the pan; reduce heat to a simmer. Cook, stirring, until all ingredients are warm, about 1 minute. Serve over rice.

Yield: Serves 4.

Approximate nutritional analysis per serving (without rice): 204 calories, 11 grams fat (2 grams saturated), 33 milligrams cholesterol, 12 grams carbohydrates, 15 grams protein, 658 milligrams sodium, 3 grams fiber.