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Skinny Sesame Beef and Green Beans

Prep 10 min
Total 30 min
Servings 4

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. ...MORE+ LESS-

Ingredients

ounces frozen whole green beans, partially thawed and halved crosswise

1/2

cup orange juice

tablespoons reduced-sodium soy sauce

tablespoon toasted sesame oil

teaspoon cornstarch

1/2

teaspoon finely shredded orange peel

Nonstick cooking spray

1/2

cup bias-sliced green onions

tablespoon grated fresh ginger or 1 teaspoon ground ginger

cloves garlic, minced

teaspoon canola oil

ounces boneless beef sirloin steak, trimmed of fat and thinly sliced

cups hot cooked brown rice

teaspoons sesame seeds, toasted

oranges, peeled and sectioned or thinly sliced crosswise

Steps

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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 Information

Nutrition Facts

Serving Size: 1 1/4 Cups

Calories: 370
Calories from Fat: 90

% Daily Value

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;