Beef and Vegetable Stir Fry


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Serving Size: 1 1/2 cups stir fry and 2/3 cup instant brown rice


  • 2 teaspoons ground ginger
  • 1 teaspoon garlic powder
  • 1/4 cup low sodium soy sauce
  • 1/4 cup water
  • 1/2 pound lean beef or pork (sliced thinly against the grain)
  • 2 cups instant brown rice (or whole wheat noodles), uncooked
  • 2 tablespoons oil (canola or vegetable), divided
  • 7 cups chopped vegetables (like carrots, broccoli, mushrooms, bell peppers, and onions) or 24 ounces frozen stir fry vegetables, thawed
  • 1 tablespoon cornstarch


  1. Mix ginger, garlic powder, soy sauce, and water. Pour 1/4 cup of the mix into a sealable plastic bag and save the rest. Add meat to the bag. Seal the bag and set it in the refrigerator for about 20 minutes.
  2. Prepare brown rice according to directions on the package for 4 servings.
  3. Heat 1 tablespoon of oil in a large frying pan. When oil is hot, add meat from plastic bag and stir until brown. This will take 1 to 3 minutes. Discard liquid from the bag.
  4. Remove meat from pan, set aside, and cover. Add 1 tablespoon of oil to pan.
  5. Add chopped hard vegetables when oil is hot. Stir and cook them for 3 minutes. Add chopped soft vegetables. Stir and cook until tender (about 5 minutes).
  6. Add cornstarch to the saved ginger mixture and stir until smooth.
  7. Return meat to the pan when vegetables are tender. Add cornstarch mixture and cook for about 2 minutes until bubbly.
  8. Serve over brown rice.


Wash hands and fresh produce under running water. Trim, peel, and core vegetables using a clean knife and clean cutting board. Then chop or slice the produce.

Add a few drops of hot sauce to the ginger mixture if you like a spicy flavor.

The meat is easier to cut into strips if you freeze it for 20 minutes.

Nutrition Facts

4 Servings Per Recipe
Serving Size: 1 1/2 cup stir fry and 2/3 cup brown rice

Amount Per Serving

Calories 420

% Daily Value*
Total Fat 13g
Saturated Fat 2g
Trans Fat 0g
Cholesterol 40mg
Sodium 660mg
Total Carbohydrates 58g
Dietary Fiber 7g
Total Sugars 7g
Includes 0g Added Sugars
Protein 21g

Vitamin D 0mcg
Calcium 71mg
Iron 3mg
Potassium 860mg

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

NA* - We are currently in the process of integrating the new FDA Nutrition Standards. Added Sugar information is not currently available for the recipe. We will be updating the information shortly.