Beef and Green Beans

Posted on May 31, 2011 by kitchenbelle

Tonight I bring you another easy, fresh, week night, go-to dinner!  If you’ve followed this blog for a while, you may recall that I find it incredibly gratifying to prepare meals that have the flavors of takeout that I am drawn to, yet are healthy, fresh, and not loaded with MSG, unhealthy oils, and unknown ingredients.  My husband’s favorite Chinese food takeout is beef and broccoli. He orders it every single time. This recipe is very similar in taste to beef and broccoli yet the fresh garlic and ginger really bump up the flavor. Serve over brown rice and it is a delicious and filling week night dinner. We enjoyed every bite!

 Notes:

  • Flank steak is a reasonably priced piece of meat that cooks up quickly. Don’t forget to season both sides with salt and pepper prior to cooking.
  • Red pepper flakes add a hefty kick of spice. Add less or more depending on your preferences. Start with less–you can always add more!
  • Fresh garlic and fresh ginger are “superfoods.” I try to incorporate them into week night meals whenever possible.

If you like these types of meals you may also enjoy:

Beef and Green Beans:

  • 1/4 cup hoisin sauce
  • 1/3 cup chicken broth
  • 2 tablespoons soy sauce
  • 2 teaspoons rice vinegar
  • 1 teaspoon red pepper flakes
  • a few glugs of cooking oil (olive or vegetable are fine)
  • 1 pound fresh green beans rinsed, trimmed, and cut into 2-inch pieces
  • 1 lb. flank steak, seasoned with salt and pepper and thinly sliced against the grain
  • 1 8-ounce can sliced water chestnuts
  • 6 cloves garlic, minced
  • 1 tablespoon fresh grated ginger
  • 4 scallions thinly sliced

{If you wish to serve over brown rice, prepare rice according to package directions and set aside.}

Whisk together first five ingredients. Set aside.

Heat a glug of oil in a large skillet over high heat.  Add green beans and cook until they are tender but still crisp.  Move beans to a bowl and set aside.

Heat two more glugs of oil in the empty skillet. Add steak slices and cook until brown.

Add beans back to pan and then add water chestnuts, garlic, and ginger. Toss to combine all ingredients. Add hoisin sauce mixture. Toss again to coat. Be sure sauce and vegetables are heated through. Serve over prepared brown rice. Garnish with scallion. Serve immediately.

 

Inspired by America’s Test Kitchen 30 minute Suppers, Summer 2011.

Filed under: beans, beef, Main Dish, rice, steak | 2 Comments »

Smothered Steak Sandwiches

Posted on March 16, 2009 by kitchenbelle

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If you read this blog regularly you know I love sandwiches.  There is something so satisfying about biting into a crusty piece of bread overflowing with meat and veggies.  These steak sandwiches were so delicious and easy to make.  And to top it off, for such a filling meal there are only 330 calories per serving (according to the magazine in which I found the recipe).  

That’s 330 calories of colorful nutrient packed peppers, lean juicy protein, and crusty bread perfection! 

Smothered Steak Sandwiches: 

  • 3 bell peppers (colors of your choice, I used 1 orange, 1 yellow, 1 red), sliced
  • 1 medium onion, sliced into circles
  • 1  14.5 ounce can of diced tomatoes
  • 1 pound lean steak (cuts such as flank or swiss work well and are reasonably priced)
  • 1 whole wheat whole grain baguette, sliced in half

Spray a skillet with cooking spray. Place peppers in skillet and cook for about 5 minutes, or until tender.  Add onions and cook until all vegetables are tender and slightly brown, about 5 minutes.  Add tomatoes and bring to a simmer.  Cook until mixture thickens, about 8 minutes.  Season with salt and pepper.  Remove from heat.

Meanwhile, spray a grill pan with cooking spray and set to medium/high heat.   Season both sides of steak with salt and pepper.  Place steak on grill pan and cook until desired doneness (turning once).  Remove from pan, place on cutting board and slice into thin strips (cutting against the grain).

Place sliced steak on top of baguette and top with pepper and onion mixture.  Serve immediately.

Adapted from recipe found in Clean Eating magazine March/April issue.

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Filed under: Main Dish, peppers, sandwich, steak | 3 Comments »