Saturday, December 24, 2016

Beef Stir-Fry (Low Carb, Lot's Of Flavor)




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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