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(NC)-Looking for a way to get your kids to eat healthier? This delicious recipe is a great way to incorporate the nutritional benefits of mushrooms into your children's diets in a fun and familiar way.
Fresh mushrooms are packed with vitamins and minerals that children's diets are often lacking. A single 100 gram serving of fresh white mushrooms is a good source of Riboflavin, Niacin, Copper, Vitamin B5 and Selenium; all nutrients that are required by growing and active children. Canada's Food Guide recommends children ages 4-13 eat 5-6 servings of Fruit & Vegetables a day. Including fresh mushrooms is an easy way to boost their intake; 100 grams of fresh mushrooms counts as 1 of their serving of Fruits & Vegetables. Stir fry is a great option for families with picky eaters. The vegetables that are included can be varied to your family's liking, while still offering a nutritious meal.
Ginger Beef and Mushroom Stir-Fry
Variety of texture and colour is a feature of most stir-fries due to crisp-tender vegetables: in this dish crunchy bok choy stems and peanuts add more contrast to the velvety mushrooms. For convenience slice, prepare and refrigerate ingredients the day before.
Preparation Time: 30 minutes
Marinating Time: 20 minutes
Cooking Time: 10 minutes
1/4 cup light soy sauce 50 mL
2 tbsp rice wine vinegar 25 mL
1 tbsp white sugar 15 mL
2 tsp sesame oil 10 mL
4 tsp corn starch 20 mL
8 oz well trimmed beef steak 250 g
(sirloin tip or top sirloin)
1 cup whole grain brown rice 250 mL
5- 6 baby bok choy (about 375 g) 5-6
1 tbsp vegetable oil 15 mL
1/4 cup julienned gingerroot 50 mL
3 large cloves garlic, minced 3
1/4 tsp hot red pepper flakes (optional) 1 mL
2 medium carrots, thinly sliced 2
2 medium onions, sliced 2
2 (227 g) pkg pre-sliced fresh 2
white or crimini Mushrooms
1/2 cup chicken broth or water 125 mL
1/2 cup frozen corn niblets (optional) 125 mL
1/2 cup blanched, halved, unsalted 125 mL peanuts
1/2 cup chopped cilantro leaves or 125 mL
green onions
In a small measuring cup mix soy sauce, vinegar, sugar, sesame oil, and cornstarch until smooth. Pour half into a medium bowl for marinade and reserve the other half until later. Slice the beef across the grain into very thin narrow slices; stir beef into marinade mixture and marinate at least 20 minutes. Meanwhile cook rice according to package directions. Separate stalks of bok choy and remove leaves set both aside.
In a large non-stick skillet or wok heat 2 tsp (10 mL) oil until hot over medium-high heat; add ginger, garlic and pepper flakes and stir-fry 30 seconds or until fragrant but not browned. Remove beef from marinade with slotted spoon: add to hot skillet and stir-fry 2-3 minutes or until browned. Transfer all to a bowl.
Add remaining 1 tsp (5 mL) oil to the skillet. Add bok choy stalks, carrots, onions and mushrooms; stir-fry 3-5 minutes; add broth and corn; cover and steam 2-3 minutes or until vegetables are crisp-tender. Stir in bok choy leaves and push vegetables to the side of skillet; pour reserved starch mixture and left over marinade into middle of skillet; bring to boil for 1 minute, stirring constantly until slightly thickened. Return the meat mixture with any accumulated juices and peanuts; toss just until hot. Serve over hot rice and garnish with cilantro or green onions.
Makes 4 main course servings
Tip: Partially freeze meat to enable cutting it very thin.
Variations: - Substitute chicken for beef if desired.
- Substitute broccoli for bok choy.
- Substitute small shiitake caps for half of the sliced mushrooms.
- Substitute raw cashews for peanuts.
For more great mushroom recipes visit Mushrooms Canada at www.mushrooms.ca.
www.newscanada.com
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