Easy, Healthy Beef Stir Fry

By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.

*Choose organic produce whenever possible*

  • 2 tablespoons (28 ml) extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 small chili pepper, minced
  • 1 medium onion, minced
  • 4 to 6 ounces (115 to 170 g) lean grass-fed beef, chopped into 1 to 2 inch (2.5 to 5 cm) cubes
  • 1 cup (120 g) sliced zucchini
  • 3 large carrots, sliced
  • 8 cremini or shiitake mushrooms, sliced
  • 1 large green bell pepper, chopped
  • 1-2 cups broccoli florets (optional)
  • 2 tablespoons (28 ml) tamari
  • ½ teaspoon each salt, Celtic or sea, and black pepper
  • 2 tablespoons (8 g) chopped fresh parsley

In a skillet over medium-high heat, add the oil and sauté the garlic, onion, and chile pepper until softened, about 5 minutes. For a little less peeling and chopping, substitute the first 3 ingredients with a cold-pressed jalapeno-garlic olive oil and saute the onion in it. Add the beef and cook until tender, about 3 to 5 minutes. Add the remaining ingredients except the parsley. Cook, stirring often, until the vegetables are crisp and tender, about 2 to 3 minutes. Add the fresh parsley at the end. Serve immediately. Serves 2.

Note: Grass-fed beef contains conjugated linoleic acid (CLA) and the antioxidant vitamin E, both of which support a healthy cardiovascular system. Factory-farmed beef contains significantly lower amounts of these nutrients.

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This recipe was originally published in The Great Cholesterol Myth Cookbook © Fair Winds Press, 2014. All rights reserved.

 

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  1. Janice Lawhead

    on June 16, 2018 at 12:01 pm

    I like to use coconut oil when possible.

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