Skinny Sesame Beef and Green Beans

Name: Skinny Sesame Beef and Green Beans
Prep time: 10 min
Total time: 30 min
Yield: 4
Cuisine: Asian
Ingredients: 12 ounces frozen whole green beans, partially thawed and halved crosswise; 1/2 cup orange juice; 2 tablespoons reduced-sodium soy sauce; 1 tablespoon toasted sesame oil; 1 teaspoon cornstarch; 1/2 teaspoon finely shredded orange peel; Nonstick cooking spray; 1/2 cup bias-sliced green onions; 1 tablespoon grated fresh ginger or 1 teaspoon ground ginger; 2 cloves garlic, minced; 1 teaspoon canola oil; 12 ounces boneless beef sirloin steak, trimmed of fat and thinly sliced; 2 cups hot cooked brown rice; 2 teaspoons sesame seeds, toasted; 2 oranges, peeled and sectioned or thinly sliced crosswise

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Prep 10 min
Total 30 min
Servings 4

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79% less sat fat • 45% less sodium than the original recipe. Create a stir-fry for dinner tonight—no wok needed! Just use a large nonstick skillet to pull together this delicious, citrusy dish.

By Betty Crocker Kitchens

Updated Sep 20, 2016

Ingredients

12 ounces frozen whole green beans, partially thawed and halved crosswise
1/2 cup orange juice
2 tablespoons reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon cornstarch
1/2 teaspoon finely shredded orange peel
Nonstick cooking spray
1/2 cup bias-sliced green onions
1 tablespoon grated fresh ginger or 1 teaspoon ground ginger
2 cloves garlic, minced
1 teaspoon canola oil
12 ounces boneless beef sirloin steak, trimmed of fat and thinly sliced
2 cups hot cooked brown rice
2 teaspoons sesame seeds, toasted
2 oranges, peeled and sectioned or thinly sliced crosswise

Steps

1

In a covered medium saucepan, cook green beans in a small amount of boiling water for 5 to 7 minutes or until crisp-tender. Drain; set aside.
2

For sauce: In a small bowl, combine orange juice, soy sauce, toasted sesame oil, cornstarch, and orange peel; set aside.
3

Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add green onions, ginger, and garlic to hot skillet; cook and stir for 1 minute. Add the precooked green beans; cook and stir for 2 minutes. Remove vegetables from skillet.
4

Carefully add canola oil to the hot skillet. Add beef; cook and stir about 3 minutes or until desired doneness. Remove from skillet.
5

Stir sauce; add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Return meat and vegetables to skillet. Heat through, stirring to coat all ingredients with sauce. Serve over hot cooked brown rice. Sprinkle with toasted sesame seeds. Serve with orange sections.

Nutrition

370 Calories, 10g Total Fat, 27g Protein, 42g Total Carbohydrate, 10g Sugars

Nutrition Facts

Serving Size: 1 1/4 Cups

Calories: 370

Calories from Fat: 90

Total Fat: 10g; 15%

Saturated Fat: 2g; 10%

Trans Fat: 0g

Cholesterol: 55mg; 18%

Sodium: 300mg; 13%

Potassium: 610mg; 17%

Total Carbohydrate: 42g; 14%

Dietary Fiber: 7g; 29%

Sugars: 10g

Protein: 27g

% Daily Value*:

Vitamin A: 15%; 15%

Vitamin C: 45%; 45%

Calcium: 8%; 8%

Iron: 20%; 20%

Exchanges:

2 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

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