Lean Beef Stir Fry with Brown Rice and Vegetables

Ingredients

• Lean beef strips 5 oz
• Brown rice 0.5 cup
• Mixed bell peppers 1 cup
• Soy sauce low sodium 1 tbsp
• Olive oil 1 tbsp

Method

1. Cook the brown rice. Rinse ½ cup of brown rice under cold water using a fine mesh sieve to remove excess starch. Place the rinsed rice in a small pot with 1 cup of water. Bring it to a boil over high heat, then reduce to low heat, cover with a lid, and simmer for 40-45 minutes until water is absorbed and rice is tender. Once cooked, remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
   Tip: Rinsing rice helps prevent it from becoming sticky.
2. Prepare the vegetables and beef. While the rice cooks, wash and slice the mixed bell peppers into thin strips. Pat the lean beef strips dry with paper towels to help them brown better during cooking.
   Tip: Drying meat before cooking prevents steaming and helps develop a nice sear.
3. Heat the pan and cook beef. Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. When the oil is hot but not smoking, add the beef strips in a single layer. Let them sear without moving for about 2 minutes to develop color, then stir and cook for another 1-2 minutes until beef is browned but still tender. Remove beef from the pan and set aside.
   Tip: Avoid overcrowding the pan to ensure the beef sears properly.
4. Cook the vegetables. In the same pan, add the sliced bell peppers. Stir-fry for 3-4 minutes until they are tender-crisp but still vibrant in color.
   Tip: High heat cooks vegetables quickly and preserves their crunch.
5. Combine beef and vegetables with sauce. Return the cooked beef strips to the pan with the vegetables. Pour in 1 tablespoon of low sodium soy sauce. Stir everything together and cook for another 1-2 minutes so the flavors meld and the sauce slightly thickens.
   Tip: Taste and adjust seasoning if needed, but soy sauce usually adds enough saltiness.
6. Serve the stir fry. Fluff the cooked brown rice with a fork and plate it. Spoon the beef and vegetable stir fry over the rice. Serve immediately while hot.
   Tip: Garnish with chopped green onions or sesame seeds if desired for extra flavor.

Pro tips

• Use a wok or large skillet to allow even cooking and easy stirring.
• Cut vegetables uniformly for consistent cooking times.