Grapefruit, an unusual stir-fry ingredient, adds an intriguing touch to this beef dish. It takes a few minutes to prepare the ingredients, but only about 5 minutes to stir-fry.
The rice is cooked in the microwave oven and then added to the hot wok once the beef has been removed. The rice gets crisp and picks up the wok flavors.
I find it is best to line up all of the stir-fry ingredients on a plate or cutting board in order of use. Then you won’t have to keep referring to the recipe while stir-frying.
Helpful hints:
■ Your wok or skillet should be very hot so the beef will be crisp, not steamed. I add the beef in two stages to make sure the pan stays hot while stir-frying.
■ Canned grapefruit segments can be used instead of fresh. Make sure they are not packed in sugar syrup and drain them.
■ Any quick-cooking beef can be used.
Countdown:
■ Prepare all of the stir-fry ingredients.
■ Microwave rice and set aside.
■ Stir-fry beef dish.
Shopping list:
To buy: ¾ pound grass fed beef tenderloin, 1 small bottle or a split of dry sherry, 1 small jar hoisin sauce, 1 jar minced garlic, 1 large grapefruit, ½ pound fresh snow peas.
Staples: canola oil, sugar, salt and black peppercorns.
Stir-fried beef and grapefruit
1 large grapefruit, cut into segments (1 cup)
1½ teaspoons sugar
¼ cup dry sherry
4 teaspoons minced garlic
2 tablespoons hoi sin sauce
¾ pound grass-fed beef tenderloin cut into pieces about same size as grapefruit segments
½ tablespoon canola, divided
½ pound snow peas
Salt and freshly ground black pepper
Remove skin from grapefruit and cut into segments set aside. Mix sugar, sherry, garlic and hoi sin sauce together and set aside.
Heat oil in a wok or skillet. Make sure wok is hot before adding beef. Add half the beef. Stir-fry for 30 seconds. Add the rest of the beef. Stir-fry 2 to 3 minutes. Add the sauce, snow peas and grapefruit segments. Stir-fry for 2 minutes. Add salt and pepper to taste. Divide between two dinner plates.
Makes 2 servings. Nutrition per serving: 457 calories (29% from fat), 14.8 grams fat (5.1 grams saturated, 6.4 grams monounsaturated), 84 milligrams cholesterol, 41 grams protein, 35.8 grams carbohydrates, 4.9 grams fiber, 375 milligrams sodium.
Crisp brown rice
1 package microwave brown rice (1 cup cooked)
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 cup rice and reserve remaining rice for another time. Set aside. Add the cooked rice to the pan after stir-fried beef is removed. Toss 1 minute or until rice is crisp. Add salt and pepper to taste. Add to the two dinner plates.
Makes 2 servings. Nutrition per serving: 124 calories (7% from fat), 1 gram fat (0.3 grams saturated, 0.4 grams monounsaturated), no cholesterol, 2.8 grams protein, 25.8 grams carbohydrates, 1.6 grams fiber, 4 milligrams sodium.
Linda Gassenheimer is an author of over 30 cookbooks. Her newest is “The 12-Week Diabetes Cookbook.” Find her on Facebook (FoodNewsandViews) and Twitter (LGassenheimer), and listen to her podcasts at www.880thebiz.com.
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