Black Bean Beef and Asparagus
The savoury flavour of black bean sauce with the freshness of asparagus makes this an all-in-one addictive treat.
Ingredients: (serves 4)
6 6green oniongreen onions
1 1lb lb(454 g) (454 g) asparagus, trimmed
1 1lb lb(454 g) (454 g) lean ground beef or ground beef
2 2tbsp tbsp(25 mL) (25 mL) vegetable oil
3 3cloves garlic, minced
2 2tsp tsp(10 mL) (10 mL) grated gingerroot
1 1red bird's-eye chili, (optional)
2 2tbsp tbsp(25 mL) (25 mL) black bean sauce
1/3 1/3cup cup(75 mL) (75 mL) sodium-reduced chicken broth
2 2tbsp tbsp(25 mL) (25 mL) dry sherry, (optional)
1 1tbsp tbsp(15 mL) (15 mL) sodium-reduced soy sauce
2 2tsp tsp(10 mL) (10 mL) granulated sugar
2 2tsp tsp(10 mL) (10 mL) cornstarch
12 12oz oz(340 g) (340 g) noodles or linguine, cooked and rinsed
1/2 1/2English cucumberEnglish cucumbers, cut into 2-inch sticks
1. Cut onions into white and green parts. Mince white parts. Cut 3 of the green parts into 2-inch (5 cm) lengths. Set aside.
2. In saucepan of boiling water, blanch asparagus until tender-crisp, 3 to 5 minutes; cut into 2-inch (5 cm) lengths. Place beef in colander; blanch in boiling water for 1 minute. Drain.
3. In wok or large skillet, heat oil over medium-high heat; stir-fry garlic, white parts of onions, ginger, chili (if using) and beef for 5 minutes or until fragrant and no liquid remains. Add black bean sauce; stir-fry for 1 minute.
4. Whisk broth, 1/2 cup (125 mL) water, sherry (if using), soy sauce, sugar and cornstarch; add to wok. Add asparagus and green parts of onions; cook, stirring, until thickened, glossy and asparagus is heated through. Toss with noodles. Garnish with cucumber.
Notes Nutritional Info
Per serving: about -
pro 34 g
total fat 39 g
sat. fat 13 g
carb 75 g
fibre 8 g
chol 155 mg
sodium 613 mg
% RDI: -
vit A 11%
vit C 17%
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