Healthy Recipes Cooking Methods Healthy Stir Fry Recipes Beef Stir-Fry with Baby Bok Choy & Ginger 4.6 (11) 9 Reviews All the ingredients for this easy beef stir-fry recipe are cooked in one wok (or skillet), so not only is the meal-prep fast for this healthy dinner, but cleanup is quick too. By Grace Young Grace Young Grace Young is an award-winning cookbook author, culinary historian and Chinatown activist. Named the "poet laureate of the wok" by food historian Betty Fussell, Grace has devoted her career to preserving the traditional iron wok and demystifying the ancient cooking utensil for use in contemporary kitchens. With the growing popularity of nonstick cookware, the wok is an endangered culinary tool. She is the first food writer to write extensively about wok hei, the Cantonese term for a stir-fry imbued with the wok's unique fragrance and flavor. EatingWell's Editorial Guidelines Updated on March 28, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 5 cups Nutrition Profile: Low-Carb Diabetes-Appropriate Nut-Free Dairy-Free Healthy Aging Healthy Immunity Low-Sodium High-Blood Pressure Heart-Healthy High-Protein Egg-Free Low-Calorie Jump to Nutrition Facts Nutrition Notes Is Bok Choy Healthy? Bok choy is a type of Chinese cabbage and is considered a cruciferous leafy green vegetable. Like other cruciferous leafy greens, bok choy is loaded with nutrition. It's high in vitamin C and potassium and is a good source of calcium and iron. It's also been linked with a reduction in chronic disease and cognitive impairment. Is Flank Steak Good for You? Flank steak is a very lean cut of beef and provides 24 grams of protein in a 4-ounce serving, per the USDA. It's also an excellent source of vitamin B12, selenium and zinc and a good source of iron, choline and phosphorous. Red meat fits into a healthy, varied diet when eaten in moderation and provides necessary nutrients for good health. If you need to watch your saturated fat intake, leaner cuts of meat, like flank steak, can be a good choice. Tips from the Test Kitchen Is There a Substitute for Flank Steak? If you don't have flank steak, skirt steak is the best substitute for its lean texture and beefy flavor. Look for thicker skirt steak if you can, and be sure to cut each strip across the grain when preparing it for this recipe. I Don’t Have Dry Sherry, Is There a Substitute? You can use Shaoxing wine as a substitute. Shaoxing wine is a seasoned rice wine used in Chinese cooking to flavor sauces, marinades and stir-fries. Frequently Asked Questions What Can I Serve with the Beef Stir-Fry? Serve this flavorful beef stir-fry with brown rice or cauliflower rice. Pair it with Cauliflower Stir-Fry or Zucchini Stir-Fry for another serving of veggies. Additional reporting by Carrie Myers and Jan Valdez Ingredients 12 ounces beef flank steak, trimmed 1 tablespoon minced fresh ginger 1 ½ teaspoons reduced-sodium soy sauce 1 teaspoon dry sherry plus 1 Tbsp., divided 1 teaspoon cornstarch 1 teaspoon toasted sesame oil 2 tablespoons oyster-flavored sauce, preferably Lee Kum Kee Premium 1 tablespoon vegetable oil 1 pound baby bok choy, trimmed and cut into 2-inch pieces (about 8 cups) 3 tablespoons unsalted chicken broth Directions Cut beef with the grain into 2-inch-wide strips. Cut each strip across the grain into 1/4-inch-thick slices. Combine the beef, ginger, soy sauce, 1 tsp. sherry, and cornstarch in a medium bowl; stir until the cornstarch is no longer visible. Add sesame oil and stir until the beef is lightly coated. Combine oyster-flavored sauce and the remaining 1 Tbsp. sherry in a small bowl. Set aside. Heat a 14-inch flat-bottomed carbon-steel wok (or a 12-inch stainless-steel skillet) over high heat until a drop of water vaporizes within 1 to 2 seconds of contact. Swirl in vegetable oil. Add the beef in an even layer; cook, undisturbed, until it begins to brown, about 1 minute. Using a metal spatula, stir-fry until lightly browned but not cooked through, 30 seconds to 1 minute more. Transfer to a plate. Add bok choy and broth to the pan. Cover and cook until the bok choy greens are bright green and almost all the liquid has been absorbed, 1 to 2 minutes. Return the beef to the pan, add the reserved sauce, and stir-fry until the beef is just cooked through and the bok choy is tender-crisp, 30 seconds to 1 minute. Equipment 14-inch flat-bottomed carbon-steel wok or 12-inch stainless-steel skillet Originally appeared: Diabetic Living Magazine, Fall 2019 Rate It Print Nutrition Facts (per serving) 247 Calories 13g Fat 6g Carbs 26g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 1/4 cups Calories 247 % Daily Value * Total Carbohydrate 6g 2% Dietary Fiber 1g 4% Total Sugars 3g Protein 26g 51% Total Fat 13g 16% Saturated Fat 4g 20% Cholesterol 69mg 23% Vitamin A 4722IU 94% Vitamin C 29mg 32% Folate 54mcg 13% Sodium 569mg 25% Calcium 120mg 9% Iron 3mg 15% Magnesium 33mg 8% Potassium 765mg 16% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved