Beef Broccoli and Green Bean Stir Fry

Strips of tender flank steak, green beans, mushrooms, and onions are coated in a quick garlic and soy stir fry sauce and spooned over rice for a quick and comforting one-bowl dinner that's as adaptable as it is delicious.

Quick Beef and Vegetable Stir Fry

Stir fry is an ultimate add-anything-you-want kind of dish. All you need is some meat, veggies, rice and a simple stir fry sauce that will taste good over pretty much anything.

That's what we've got going on here - a basic formula with a really great (and super easy) stir fry sauce.

And honestly, you don't even have to have the meat. Or the veggies. Or the rice. Go all vegetarian, swap the beef out for chicken or shrimp, or spoon the whole thing over lo mein noodles instead of rice.

It's all good as long as you stick to a few important stir fry "rules".

• Cook the veggies quickly with very little oil over high heat. This will create some smoke. Turn on the fan and open the windows. High heat is essential to crisp-tender veggies with a lovely sear on the outside.
• Cook each type of vegetable separately so that you can adjust cooking time to what each vegetable needs. In this recipe, the mushrooms will take a bit longer to cook than the green beans, and the onions will take take longer than both. If you threw them all in the pan at the same time, you'd end up with over cooked green beans and undercooked onions.
• Cook the meat separately from the veggies for the same reason that you cook each kind of vegetable separately - to control the cook time. This recipe calls for marinated flank steak that's either grilled or broiled, but you could also slice it thin and cook it in your stir fry pan over high heat, just like the veggies. If you'd rather use chicken, slice it into strips or small chunks. Whatever kind of meat (or seafood or tofu) you choose, cook it over high heat with just enough oil in the pan to keep it from sticking.
• Use whatever veggies you like in there. Use red peppers, broccoli, carrots, tomatoes... whatever you like instead, or in addition to, the green beans and mushrooms.

If you're making this as a part of Summer Meal Plan #4, you should already have some cooked flank steak leftover from Steak Salad Wraps just waiting to be added to this stir fry. Remember to cook double the amount of rice, green beans, and mushrooms for tomorrow night's meal of cheesy stuffed tomatoes with balsamic glazed veggies.

Other Recipes You Might Like:

• Spanish Seared Pork Bites with Fried Apples
• Couscous Veggie Bowls with Butternut Squash and Andouille Sausage
• Asian Short Rib Fried Rice
• Asian Short Rib Rice and Veggie Bowls
• Black Eyed Peas with Andouille Sausage
• Southwest Quinoa Salad
• Rosemary Braised Steak Tips over Quinoa

Weekly Meal Plans that Include Beef Stir Fry with Green Beans and Mushrooms:

• Weekly Summer Meal Plan #4

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For the Stir Fry Sauce:

• ¾ cup soy sauce or tamari (*See note about using low-sodium soy sauce.)
• ¾ cup beef broth
• 1 ½ tbsp corn starch
• 1 ½ tbsp extra virgin olive oil
• 1 ½ tbsp red wine vinegar
• 3 tsp minced garlic
• 1 tsp granulated sugar
• 1 tsp crushed red pepper flakes

For the Stir Fry:

• 1 cup jasmine rice
• 1 ¾ cups water
• ½ tbsp butter
• 12 oz flank steak
• salt and pepper, to taste
• 3-4 tablespoon extra virgin olive oil
• 1 large yellow onion, peeled and sliced into ¼ inch slices
• 12 oz fresh green beens, ends trimmed - Or frozen green beans, thawed and patted dry
• 12 oz button or baby bella mushrooms, wiped clean with a damp paper towel and sliced

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Make the Stir Fry Sauce:

• Add all ingredients to a small bowl and whisk to combine. Cover and refrigerate until ready to use - up to 1 week.

Make the Stir Fry:

• Add rice, water, and butter to a medium size saucepan. Bring to a boil, cover, reduce the heat to low, and simmer until all the water is absorbed, about 15 minutes.
• Rub both sides of the flank steak with about 1 tablespoon of olive oil and sprinkle lightly with salt and pepper. Preheat grill or broiler. If grilling - cook the steak for 8 minutes on each side. If cooking under the broiler, adjust a rack inside the oven so that it's approximately 6-inches away from the broiler element. Lay the steak on a rack set inside a broiler pan and cook for 8 minutes.
• Place cooked steak on a cutting board and cover loosely with foil. Let stand 10 minutes, then diagonally across grain into thin slices.
• Add 2 teaspoon olive oil to a large skillet or wok and place over high heat. When the oil is shimmery and just about to smoke, add the sliced onion. Cook, stirring frequently, until the onion is soft and charred, about 8 minutes. Dump the onion out of the pan onto a plate.
• Add another 2 teaspoon olive oil to the skillet and place back over high heat. Add the green beans and cook, stirring frequently, until the green beans are about 50% charred and crisp-tender, approximately 5 minutes. Dump the beans out of the pan onto a plate.
• Add 1 tablespoon olive oil to the skillet and place it back over high heat. Add the mushrooms and cook until they are a rich golden brown, about 5-8 minutes.
• Add the onion, green beans and strips of steak into the skillet with the mushrooms. Pour the stir fry sauce over the meat and vegetables. Bring to a boil, then reduce the heat to medium and let simmer, stirring frequently, until the sauce is thickened and reduced slightly - about 8 minutes.
• Spoon the stir fry over the rice and serve.

Notes

• Regular soy sauce is quite salty. If you are sensitive to salty food or watching your sodium intake, I'd suggest using low-sodium soy sauce, or substituting Coconut Aminos, which is generally less salty than soy sauce.

• Category: Beef

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Source: https://alittleandalot.com/beef-stir-fry-vegetables/

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