Beef Chow Fun

Beef Chow Fun

Brown sugar added to black bean-garlic sauce is what gives this stir-fry its unmistakable Chinese takeout flavor. The recipe for beef chow fun works equally well with tofu for a vegetarian meal or boneless, skinless chicken breast. Serve with sliced cucumbers tossed with rice vinegar, sesame seeds and a pinch of salt.

From EatingWell: March/April 2011
Yield: 4 servings, about 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

  1. 8 ounces wide rice noodles, preferably brown-rice noodles (see Notes)
  2. 1/2 cup Shao Hsing or dry sherry (see Notes)
  3. 4 teaspoons black bean-garlic sauce (see Notes)
  4. 1 tablespoon reduced-sodium soy sauce
  5. 2 teaspoons light brown sugar
  6. 2 teaspoons cornstarch
  7. 4 teaspoons canola or peanut oil, divided
  8. 1 teaspoon minced ginger
  9. 1 small onion, thinly sliced
  10. 1 12-ounce bag fresh Asian stir-fry vegetables (about 5 1/2 cups)
  11. 1/2 cup water, divided
  12. 8 ounces sirloin steak, cut into thin slices

Preparation

  1. Fill a large nonstick skillet with water and bring to a boil. Add noodles and cook, stirring frequently, until just tender, 4 to 6 minutes or according to package directions. Drain, rinse with cold water and transfer to a large bowl. Wipe the pan dry.
  2. Combine Shao Hsing (or sherry), black bean-garlic sauce, soy sauce, brown sugar and cornstarch in a small bowl; set aside.
  3. Heat 2 teaspoons oil in the skillet over medium-high heat. Reduce heat to medium. Add ginger and cook, stirring, for 30 seconds. Add onion and cook, stirring, until softened, 1 to 3 minutes. Add vegetables and 1/4 cup water; cover and cook, stirring occasionally, until the vegetables are tender-crisp, 2 to 4 minutes. Transfer the vegetables to the bowl with the noodles. Wipe the pan dry.
  4. Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add steak and cook, stirring, until browned, 1 to 3 minutes. Stir the reserved sauce and add to the pan; cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes.
  5. Return the noodles and vegetables to the pan along with the remaining 1/4 cup water; cook, tossing to coat with the sauce, until heated through, about 2 minutes more.

Tips & Notes

Nutrition

Nutrition Per Serving: 381 calories; 8 g fat (1 g sat, 4 g mono); 21 mg cholesterol; 57 g carbohydrates; 15 g protein; 3 g fiber; 723 mg sodium; 223 mg potassium.

Nutrition Bonus: Vitamin C (37% daily value), Vitamin A (30% dv).

4 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1 vegetable, 2 lean meat, 1 fat