Mongolian Beef Stir Fry

Crock pot meal that ‘hides’ all the good vegetables.  The sauce turns the parsnips orange – so you can pretend they are carrots.  Or you can really use carrots.  The meat is tender and flavourful.  We served this over jasmine rice to keep with the Eastern fragrance but you can easily serve this with a rice noodle as well.

Prep Time: 20 minutes             Crock Pot:  4-6 hours                 Serves: 4

Ingredients

  • 0.5 kg sirloin tip steak/roast (1 lb)
  • 2 cups broccoli florets
  • 1/2 cup carrot/parsnip
  • 2 cloves garlic
  • 1 Tbsp cornstarch

Marinade                                                               Sauce

  • 1 tsp soy sauce                                        * 2 Tbsp Oyster Sauce
  • 1 tsp Chinese Rice Wine                      * 1 tsp Chinese Rice Wine
  • 1/2 tsp cornstarch                                 * 1 Tbsp Soy sauce
  • dash of black pepper                           * 1/2 cup chicken broth                                                                                                                                         * 2 Tbsp brown sugar

Marinate the beef in medium bowl – let stand 10 minutes.  Prepare the sauce ingredients in a small bowl. Slice beef and place in crock pot.   Pour sauce over beef.  Cook 4-6 hours. Stir 1 Tbsp Cornstarch and 2 Tbsp sauce from pot until smooth.  Add to crock pot.  Stir well to combine.  Add broccoli to the pot.  Cover and cook 30 minutes on high.  Serve over rice.

Darling Daughters Notes:   I was worried about the Oyster Sauce.  I like fish but nothing ‘fishy’.  You couldn’t taste it. The broccoli was still crisp and mom added parsnip which is even better than carrots!  

Suggested Nutritional Values (1 serving with sugar): Calories 214, Protien 125g, Carbohydrates 9, Dietary Fiber 1g, Sugars 5g, Total Fat 7g, Cholesterol 68mg, Sodium 868mg  

Great Mineral & Vitamin Bonuses: Selenium 55%, Zinc 54%, Niacin 53%, Vitamin B6 46%, Vitamin B12 45%, Vitamin C 43%, Vitamin K 41%, Phosphorus 31%

Diabetic Type 2 Suggestions: Trim visible fat on the steak.  Use low sodium Soy sauce to protect your heart health.  Omit the brown sugar to save yourself 40 calories, 1 carb, 3 grams of sugar and 3 grams of fat.  Leave in the parsnips and/or carrots.  They have enough natural sugar to sweeten the meal and are full of other great benefits. 

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