Beef stir fry

beef stir fry

Now one good thing about this particular recipe is, you can sub the beef for something else that fits your taste buds, I realize not everyone likes meat or beef in particular, so use vegetables only or add some tofu, perhaps you like chicken — then use chicken instead and if you are feeling really fancy, you can have seafood instead of meat or utilize both at the same time (shrimp and beef, chicken and beef, lobster and shrimp, etc) so make this your own creation if you will. I chose this beef recipe because I have made beef stir-fry in the past (and I have also made other types as well) and it tasted wonderful; my ingredients may have differed from hers but still came out fantastic! I am a firm believer in experimenting in the kitchen, so go for it!

Ingredients: (sauce)

  • 3 tsp cornstarch/ corn flour
  • 2 Tbsp & 1/3 cup of water (separated)
  • 2 Tbsp soy sauce
  • 1 Tbsp oyster sauce
  • 2 Tbsp of Chinese cooking wine or dry Sherry
  • 1 tsp of white sugar
  • 1/2 Tsp of sesame oil (optional)
  • dash of black pepper
Ingredients: (stir fry)
  • 2 Tbsp peanut oil
  • 1 garlic clove (crushed)
  • 7 oz / 200 grams of beef (thinly sliced)
  • 1/2 small onion (yellow, white or brown)
  • 1/2 red bell pepper (sliced)
  • 1 small carrot (sliced thinly on the diagonal, halved lengthwise)
  • 3 baby pak choy/ bak choy (quartered lengthwise)
  • 3 stems scallion / shallots (cut into 3cm pieces)
Ingredients: (To Serve)
  • Steamed white rice
  • sesame seeds (optional)
  • fresh cilantro (optional)
Instructions:
  1. Combine the cornstarch and 2 Tbsp of water in bowl, mix together
  2. Mix in the remaining sauce ingredients, except the 1/3 cup of water
  3. place the beef and 2 Tbsp of sauce in a bowl, mix gently and set aside for 15 minutes
  4. add 1/3 cup of water into the remaining sauce , set aside
  5. Heat oil in wok over HIGH heat, add garlic and cook for 15 seconds
  6. Add onion and cook for 1 minute
  7. add beef and cook until it changes color from red to light brown (but not cooked through)
  8. Add bell pepper and carrots and stir fry for 30 seconds
  9. add pak choy & scallions/shallots and cook for a further minute until sauce is thicken
  10. remove from HEAT immediately
  11. serve with rice
She makes note that one should NOT use light or dark soy sauce but instead ALL PURPOSE soy sauce. If you cannot purchase Chinese cooking wine, chicken broth can be used in place of, use good source of beef and cut against the grain. 
 
If you are interested in more recipes from this particular cook, follow her page: https://www.recipetineats.com/
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9.13.18 Macro’s Log

12AM (Snack/Work)

  • Kroger carb master yogurt (blackberry) Calories 70, Carbs 5g, Fats 1.5g, Protein 9g 

2AM (Lunch Break)

  • Kroger boiled white long grain enriched rice (125g) Calories 81, carbs 17.6g, Fats 0.2g and protein 1.7g 
  • Kroger wild caught pollock fish fillet/2.15oz  Calories 30, Carbs 0g, Fats 0.3g, protein 7g
  • Kroger frozen broccoli cuts (steamed)/99g Calories 34, Carbs 4.6g, Fats 0g and protein 2.3g
  • Sriracha sauce (6 teaspoons) Calories 0, Carbs 6g, fats 0g and protein 0g

11:30AM (Lunch @home)

  • 2 hamburgers with a bun,  Hellman’s light Mayo, Thousand Island Dressing (2 TBSP) 

No macros recorded

5:57PM (Dinner)

  • Kroger wild caught pollock fish (2.33 oz)
  • Ramen noodle, white rice, fresh green beans, beef, sriracha sauce, fried eggs, broccoli, fresh white mushrooms, white onion — stir fry

No macros recorded

9:30PM (Snack @Work)

  • Cinnamon toast crunch bowl (1 container) Calories 230, Carbs 45g, Fats 6g and protein 3g 
  • Milk (2%) small carton 

9.08.18 Macro’s Log

11:30AM Brunch w/ a friend

  • Bob Evans sunshine skillet
  • Bob Evans biscuits (2)
  • Bob Evans honey (6-8 TBSP)
  • Bob Evans Ketchup

Skillet meal: Calories: 436, Carbs: 38g, Fats: 24g, Protein: 16g

Biscuits: Calories: 479, Carbs: 58g, Fats: 24g, Protein: 8g

Honey: Calories: 258, Carbs: 72g, Fats: 0g, Protein: 0g

6:20PM Dinner

  • White rice with ground pork, chicken, sriracha sauce and thousand lsland dressing & fried eggs

No macros to show for 

Brown Rice Vs White Rice (Food/Nutrition)

brown rice

I have a feeling.. This is going to be a heated discussion! No, but seriously, I think this will be a great discussion for all of you to engage in. 

For beginners, let me start by saying that I prefer white rice over brown rice and I eat more white than I do brown rice. Weird? probably considering people tell me all the time why I shouldn’t eat white rice and instead should consume brown rice- but I am rebel without a cause and choose to go about my everyday eating white rice. Does this mean , I am bias? no, I just like one more than the other but I will eat either of them to be honest depending on the dish. I don’t want anyone getting any bright ideas and think that I will try to pull you over to the dark side; but I just might do it! LOL muahahahahah (evil laugh) 

 
 
  1. Do you prefer white rice or brown rice? – or is there another kind of rice you prefer more than the two options
  2. name a recipe you enjoy eating/cooking that either has white rice or brown rice (or you may share the URL to your blog page with it)
  3. If you don’t eat rice, what kind of things do you eat in place of it? 

Brown Rice: (Keep in mind that each brand has their own nutritional value for brown rice)

  • Rich in selenium (known to reduce the risk of common diseases)
  • High in magnesium
  • healthy fats
  • Helps with bowel regularity – because of the amount of fiber
  • considered “whole grain” – hasn’t lost its wholeness through the refinement process
  • High in anti-oxidants
  • Excellent food choice for those with diabetes – helps stabilize blood sugar levels
  • High in manganese 
  • Fills your stomach faster

White Rice:(Keep in mind that each brand has their own nutritional value for white rice)

  • Truth of the matter is, white rice is fine in moderation. While it might not have as many health benefits as brown rice, it doesn’t mean it is all bad for you. White rice is considered easier to digest because it doesn’t contain as high of phytic acid as brown rice. 
  • White rice still has some decent amount of potassium
  • no cholesterol
  • typically higher calories 
  • high in the glycemic index (not a good thing)

So perhaps I lost the battle to bring you over to the dark side and perhaps I need to watch my moderation (which I do) and make sure to eat more brown than white when necessary BUT this doesn’t mean I can’t enjoy some white rice.. I still can and so can you. If you have anything you would like to add to this, feel free. Keep in mind some of the better kinds of rice are the sprouted rice because you get more of the actual minerals that you miss out on when they are sprouted. Thanks for reading, feel free to leave a comment, like, share, and follow.

 

Your Fitness Blogger,

 

Shay-lon xxoo