May - Shredded Beef with Bok Choy and Carrots
(Hung-Gao-Yuk)



Contact Nutrition Training Membership
Info.
Mission
Statement
Monthly
Christian
Message
Monthly
Newsletter
MCBB
Newsletter
Online Edition
Sevi Regis
Articles Recipes The Edge Cyber
Contest
Pictures Links Chat
MCBB
Forum
MCBB
Yahoo
Group
Ministries
My Walk with God
MCBB President
Bobby Barker
An Interview With...
Christian Bodybuilder
Interview
Interview
Archives
Recommended
Products
Point of Impact
with Laura Wise
Member
Discounts
Banned
Substances
Home Member Pics


For a Calories burned chart, calorie tracker, weightloss calculator, and Calorie, protein, fat, carb index and nutritional breakdowns for common foods, CLICK HERE


Back to Recipes

Shredded Beef with Bok Choy and Carrots (Hung-Gao-Yuk)
This is so good that you may want to double the recipe and have leftovers!


  • 1 pound beef flank or skirt steak, all visible fat removed
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons grated fresh gingerroot
  • 2 to 3 cloves garlic, crushed or minced
  • 1/2 teaspoon red chili paste
  • 3 tablespoons dry sherry (optional)
  • 6 stalks bok choy
  • 5 medium carrots
  • 1 1/2 teaspoons canola or peanut oil
  • 1 1/2 teaspoons cano;a or peanut oil (if needed)
  • 1/2 cup low-sodium beef broth
  • 1 tablespoon cornstarch
  • 2 tablespoons water






Slice the meat across the grain into slices about 1/8 inch wide and place in a large mixing bowl. (Slicing tip: Meat is easier to slice thinly when it is partially frozen.)

Place the soy sauce, cingerroot, garlic, chili paste and sherry, if using, in a small bowl and mix thoroughly.

Pou marinade over the meat and set aside for about 10 minutes.

Meanwhile, thinly slice the bok choy; slice the carrots into matchstick-size strips. Set aside

Remove the beef from the marinade and discard the marinade.

Heat a wok or deep, heavy skillet over high heat, add 1 1/2 teaspoons pil and stir=fry the drained beef until just cooked, about 2 minutes. Remove the meat woth a slotted spoon and set aside.

Add another 1 1/2 tesapoons oil if the pan is dry and stir-fry the bok choy and carrots for 2 to 3 minutes over high heat. When the vegetables are almost cooked but still crunchy, add the reserved beef and beef broth.

Place cornstarch in a small bowl. Stir in water.

Add cornstarch-water mixture to the beef mixture, stirring constantly.

Cook until sauce thickens, about 1 minute and serve.



Serves 6
(about 3/4 cup)

  • Calories: 173
  • Protein: 17 g
  • Carbohydrates: 8 g
  • Cholesterol: 43 mg
  • Sodium: 185 mg
  • Total fat: 8 g - Saturated 2 g - Polyunsaturated 1 g - Monosaturated 4 g