Looking for a tasty and satisfying meal that won't break the calorie bank? Look no further than 1 3/4 cup of Beef Teriyaki Stir Fry. At just 170 calories per serving, you can enjoy all of the delicious flavors without the guilt!
In addition to being low in calories, this stir fry is also packed with nutrients. The lean beef provides high-quality protein, while the vegetables and savory sauce add a dose of important vitamins and minerals. Let's take a closer look at the ingredients and health benefits.
In this article, we'll explore some practical tips and strategies for cooking and serving Beef Teriyaki Stir Fry, as well as some tasty variations to switch things up. Whether you're a seasoned home cook or just starting out in the kitchen, this dish is sure to satisfy.
Calories in Beef Teriyaki Stir Fry
As mentioned, a serving of Beef Teriyaki Stir Fry contains just 170 calories. This makes it a great option for anyone watching their calorie intake or trying to stick to a weight loss plan. The low-calorie count also means you can enjoy a larger portion without overdoing it. Of course, calorie counts can vary depending on the specific recipe and cooking method. If you're using a pre-made stir fry sauce or adding extra oil, the calorie count will go up. Be sure to check the nutrition information for all of your ingredients to get an accurate tally. Overall, Beef Teriyaki Stir Fry offers a delicious and guilt-free option for a satisfying dinner.
Ingredients of Beef Teriyaki Stir Fry
To make Beef Teriyaki Stir Fry, you will need a few key ingredients. Here is a list of what you'll need:
- 1 pound lean beef, sliced into thin strips
- 2 tablespoons vegetable oil
- 1 onion, chopped
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1/2 cup Teriyaki sauce
- 2 cups cooked rice
You can also add other vegetables to the stir fry, such as broccoli or mushrooms, to boost the nutritional content. Just be sure to adjust the cooking time and sauce amount accordingly.
Health Benefits of Eating Beef Teriyaki Stir Fry
In addition to being low in calories, Beef Teriyaki Stir Fry offers several important health benefits. Here are just a few:
- Lean beef provides high-quality protein, which is essential for muscle growth and repair
- Bell peppers and onions are rich in vitamins A and C, which support immune function and eye health
- Teriyaki sauce contains a variety of flavorful spices, such as ginger and garlic, which have anti-inflammatory properties and may help lower cholesterol
Overall, Beef Teriyaki Stir Fry is a great way to pack in important nutrients while enjoying a delicious meal.
Nutrients in Beef Teriyaki Stir Fry
Here is a breakdown of the nutrient content in one serving of Beef Teriyaki Stir Fry:
- calories: 170
- Protein: 18 grams
- Carbohydrates: 14 grams
- Fat: 5 grams
- Fiber: 2 grams
- Sodium: 800 mg
This stir fry is a great source of protein, and the fiber and vegetables help keep you feeling full and satisfied. The sodium content is a bit high, so you may want to adjust the amount of teriyaki sauce you use if you're watching your salt intake.
Serving Size of Beef Teriyaki Stir Fry
The recipe for Beef Teriyaki Stir Fry makes about 4 servings, each one measuring 1 3/4 cups. This makes it a great option for a family dinner or meal prep for the week. If you need to adjust the serving size, you can easily double or halve the recipe. Just be sure to adjust the amount of ingredients and cooking time accordingly. Overall, the serving size of Beef Teriyaki Stir Fry is generous and filling.
Cooking Process of Beef Teriyaki Stir Fry
To make Beef Teriyaki Stir Fry, follow these simple steps:
- Heat the oil in a large skillet over medium heat
- Add the beef and cook until browned, about 8 minutes
- Add the onions and peppers and cook for another 5 minutes, or until tender
- Pour the teriyaki sauce over the mixture and stir to combine
- Cook for an additional 2-3 minutes, or until heated through
- Serve over cooked rice
Be sure to use a lean cut of beef to keep the calorie and fat content low. You can also use a pre-made stir fry sauce if you prefer, but be aware that this may increase the sodium and calorie counts.
Storage Instructions for Beef Teriyaki Stir Fry
If you have leftovers of Beef Teriyaki Stir Fry, you can easily store them for later. Here are some storage tips:
- Store in an airtight container in the refrigerator for up to 4 days
- Reheat in the microwave or on the stove until heated through
- You may need to add a splash of water or extra sauce to loosen up the mixture
Overall, Beef Teriyaki Stir Fry is a great option for meal prep or leftovers.
Preparation Time for Beef Teriyaki Stir Fry
The total time to prepare and cook Beef Teriyaki Stir Fry is about 30-40 minutes, depending on your cooking method and speed. Here's a rough breakdown of the timings:
- Slicing and chopping the vegetables: 10 minutes
- Cooking the beef: 8-10 minutes
- Cooking the vegetables: 5 minutes
- Mixing in the teriyaki sauce: 2-3 minutes
- Serving over rice: 1 minute
Overall, Beef Teriyaki Stir Fry is a fairly quick and easy meal to prepare, making it a great option for busy weeknights.
Ways to Serve Beef Teriyaki Stir Fry
While Beef Teriyaki Stir Fry is delicious on its own, there are a few ways you can jazz it up and make it even more exciting. Here are some serving suggestions:
- Add a sprinkle of sesame seeds or scallions on top for extra flavor and texture
- Serve over a bed of leafy greens, such as spinach or kale, for a lighter meal
- Top with a fried egg for a hearty breakfast or brunch
Overall, Beef Teriyaki Stir Fry is a versatile dish that can be customized to your taste preferences and dietary needs.
Variations of Beef Teriyaki Stir Fry
If you're looking for a twist on the classic Beef Teriyaki Stir Fry, here are a few variations to try:
- Swap out the beef for chicken, tofu, or shrimp
- Add in extra vegetables, such as broccoli or snap peas
- Use a different type of sauce, such as hoisin or oyster sauce
Overall, Beef Teriyaki Stir Fry is a great base for experimentation and creativity in the kitchen. Have fun trying out new ingredients and flavors!
The lean beef provides high-quality protein, while the vegetables and savory sauce add a dose of important vitamins and minerals.
FAQ about Beef Teriyaki Stir Fry
1. How many calories are in Beef Teriyaki Stir Fry?
There are 170 calories in 1 3/4 cup of Beef Teriyaki Stir Fry.
2. What are the ingredients in Beef Teriyaki Stir Fry?
The ingredients in Beef Teriyaki Stir Fry typically include beef, teriyaki sauce, vegetables such as bell peppers and onions, and sometimes rice or noodles.
3. Is Beef Teriyaki Stir Fry healthy?
Beef Teriyaki Stir Fry can be a healthy option if it is made with lean beef and lots of vegetables. However, it can also be high in sodium and sugar if the teriyaki sauce is added in large amounts.
4. How do I cook Beef Teriyaki Stir Fry?
To cook Beef Teriyaki Stir Fry, start by cooking the beef in a large skillet or wok until it is browned. Add in the vegetables and cook until they are tender. Finally, add in the teriyaki sauce and cook until it has thickened and coated the beef and vegetables.
5. Can I make Beef Teriyaki Stir Fry ahead of time?
Yes, Beef Teriyaki Stir Fry can be made ahead of time and stored in the refrigerator for several days. To reheat, simply heat it up in a skillet or microwave until hot.