So who doesn't love
some beef stir-fry? Well I know my family does, but American style
Chinese food tends to have a lot of calories from sugars, but it does
not have too have all of those unwanted carbs to be delicious. As our friends Steve and Sue Coyne were coming over to visit for the evening, I decided to make a big batch of beef stir-fry. While I made rice in the rice cooker for them, my wife and I kept it Keto friendly and simply at the stir-fried beef and veggies. So never fear my LCHF and Keto friends, in
this article I am going to show you how to make one of my family's
favorite beef stir-fry recipes that cuts to carbohydrates to the
bone, but is still retains that great flavor that we all love.
The majority of
carbohydrates in this recipe comes from vegetables, primarily onions,
bell peppers, and broccoli. If you choose to use cornstarch in the
beef marinade then it adds an additional 7 carbs to the total recipe
making the total recipe 8.28 grams of carbs per person. Leaving out
the cornstarch reduces the carbohydrate count to 6.88 grams per
serving. I will say up front, that I calculated the nutritional
information on the basis of five adult servings, but the total recipe
could have easily served seven adults, expect some of us had
seconds….[GRIN]... Having said that, I still based all my
nutritional calculations on five adult servings.
Beef Stir Fry
(Yield: 5 Adult Servings)
1 ¼ lb beef
shoulder steak, thin cut
1 recipe of beef
marinade
1 recipe stir fry
sauce
1 cup medium, dice
1 cup green bell
pepper, sliced thin
1 cup yellow bell
pepper sliced thin
1 cup orange bell
pepper sliced thin
1 cup broccoli
florets
Tenderize steaks
with a meat roller and or tenderizing mallet, then cut into 1 ½ to 2
inch wide strips. Place the tenderized into a zip lock bag, and add
the meat marinade and allow it to marinate for 3 to 4 hours or longer
if desired.
When you are ready
to stir-fry, heat a heavy skillet or wok over high heat until a bead
of water vaporizes within 1 to 2 seconds of contact. Add 1 tablespoon
olive oil, then add the beef, spreading pieces in 1 layer on bottom
as quickly as possible. Cook, undisturbed, letting beef begin to
brown, 1 minute, then stir-fry until meat is just browned on all
sides but still pink in center, about 1 minute. You will need to cook
the beef in small batches. When each batch of the cooked beef is
done, remove it to a bowl with any liquid that was in the pan, and
repeat the process until you have cooked all of your beef.
Once the beef is
cooked, it's time to stir-fry the veggies. Add 1 tablespoon of olive
oil and sauté the onion, and bell peppers in small batches just
until the onions begin to become translucent, then remove them from
the skillet to a bowl with any liquid that was in the pan, and repeat
the process until you have cooked all of your veggies.
One you have stir
fried the beef and the vegetables, place your broccoli in a microwave
safe bowl and cook for 1 to 2 minutes until is it slightly aldente
(or however you like it). Then combine all the beef and vegetables
into your skillet or wok and stir fry for 1 minute. Then add the
stir-fry sauce and stir-fry for an additional 30 seconds to 1 minute.
Transfer the completed stir-fry to a serving platter or leave in the
skillet like we do and dig in!
Beef Stir-Fry (With
cornstarch in beef marinade)
Total Recipe –
Calories 1608, protein 117.5 grams, fat 102.9 grams, carbohydrates
41.4
Per Serving –
Calories 321.6, protein 23.5 grams, fat 20.6, carbohydrates 8.28
grams
Beef Stir-Fry
(Without cornstarch in beef marinade)
Total Recipe –
Calories 1578, protein 117.5 grams, fat 102.9 grams, carbohydrates
34.4
Per Serving –
Calories 315.6, protein 23.5 grams, fat 20.6, carbohydrates 6.88
grams
Beef Marinade
1 tablespoon soy
sauce
1 tablespoon canola
oil
1 tablespoon Chinese
rice wine (preferably Shaoxing)
1 tablespoon
cornstarch (optional)
1 teaspoon finely
grated peeled garlic
1 teaspoon ginger
paste or fresh grated ginger
½ teaspoon salt
Combine all
ingredients in a small bowl and mix with a fork until throughly
combined, then add it to the zip lock bag that contains your beef.
Beef Marinade Recipe
(With cornstarch)
Total Recipe –
Calories 170, protein 1.58 grams, fat 14.1 grams, carbohydrates 9.45
grams
Per Tablespoon –
Calories 34, protein 0.32 grams, fat 2.8 grams, carbohydrates 1.89
gram
Beef Marinade Recipe
(Without cornstarch)
Total Recipe –
Calories 140, protein 1.58 grams, fat 14.1 grams, carbohydrates 2.45
grams
Per Tablespoon –
Calories 28, protein 0.32 grams, fat 2.8 grams, carbohydrates 0.49
gram
Stir Fry Sauce
3 tablespoons LCHF ketchup
2 tablespoons soy
sauce
2 tablespoons canola
oil
1 tablespoon oyster
sauce
½ teaspoon red
pepper flakes
¼ teaspoon
erythritol
¼ teaspoon black
pepper
Combine ingredients
in a small bowl and set aside until ready to use.
Stir Fry Sauce
Recipe – Calories 291, protein 1.56 grams, fat 28.1 grams,
carbohydrates 8 grams
Per Tablespoon –
Calories 36.3, protein 0.19 grams, fat 3.5 grams, carbohydrates 1
gram
Conclusion
This is a great beef
stir-fry recipe that is loaded with goodness and is a great low
carbohydrate high fat (LCHF) option for when you have a hankering for
some great American style Chinese food. If you are following a strict
LCHF or Ketogenic (Keto) diet, you may want to omit the cornstarch as
it brings the total carbohydrate count per serving from 6.88 carbs to
8.28 carbs for the meal. Another option would be to increase the
amount of meat to 2 pounds and reduce the number of veggies if you
like. Increasing the meat content would not only increase the number
of portions of the recipe but by shear volume decrease the total
carbohydrate count as this marinade and stir-fry sauce could easily
accommodate the increased amount of beef without affecting the
flavor. BTW, if you do not have a good recipe for LCHF Ketchup, you
can check out the link below to see how I make my own LCHF ketchup.
My family loves this
recipe and I hope that you will give it a try and let us know what
you think. As always, I hope that you have found this article
informative and beneficial for you and your family, if so please take
the time to share it with your friends so that they can benefit as
well. Do not forget to follow us on our Facebook page
'CulinaryYouLCHF' or add us to your circle on Goggle+.
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