Pepper Steak Stir Fry
You will love this pepper steak stir-fry recipe with its thinly sliced flank steak, bell peppers, and a rich, savory blend of ginger and garlic. It gives you all the flavors you love with take-out but without the high cost and high sodium.
Controlling what is in our food on a daily basis has become a trial in itself. It is as if to have the flavors you want, you have to make sacrifices to your dietary needs and restrictions. It is no wonder so many falter on their diets. Sometimes it isn’t that we are eating too much, but more along with the fact that we are eating the wrong things. Does that mean we need to give up the foods we love? I should hope not.
How I Learned the Trick
I was making stir fry less and less since I had gotten where I needed to cut back on sodium intake. After all, how can I make stir fry without soy sauce, right? Well, the answer came purely by accident.
It was right before payday and I had that craving. I also had flank steak that was leftover from an earlier meal in the week. It was easy to talk myself into my sinful indulgence at that point.
I tossed the meat around in the skillet and started gathering the ingredients for my sauce when the unthinkable happened … I was out of soy sauce! The whole idea of stir fry almost got tossed out the window but as I started to shut the fridge door I saw the bottle of Lee & Perrins Worcestershire Sauce in the door. Why not? I knew it had a stronger flavor than soy sauce but what could it hurt?
The flavor turned out so much better than expected and I must admit I have done it this way ever since although I do keep soy sauce on hand. It was a very pleasant surprise.
I used only half the amount of Worcestershire sauce than I would have with the soy sauce because of the strong flavors and made up the difference in volume with a splash of water.
The Benefits to You
The ingredients I use in this pepper steak stir fry recipe have been tweaked to have as much flavor as possible with the most benefits to my family’s health.
When you substitute soy sauce with Worcestershire Sauce, you cut the sodium levels down considerably. I’m not talking but just a few points either. I didn’t know how much the difference was other than that the texture seemed richer to me, but using the nutritional facts tool on VeryWellFit, I found out how crazy the numbers changed.
First, I put in the ingredients including the soy sauce. I did it again with the low sodium soy sauce. Seeing the numbers, I could just see my heart doctor shaking his head at me. I then tried it with my substitute. This is what I came up with as far as sodium goes.
|low sodium soy sauce||962|
See the difference? Now, ask yourself, if you can have amazing flavor and results with the simple change in recipe and cut sodium by that much, wouldn’t you?
By the way, this is reduced even further if you reduce the serving size from the 2 cup serving I have here to a 1 cup serving. Quality over quantity.
One other important note about the switch. You control allergens in foods more by cooking these foods at home and this recipe demonstrates that even more. Soy sauce contains soy and gluten which many people are allergic to. Worcestershire sauce has neither of these things.
It’s In the Beef
The use of flank steak, or skirt steak if you would like, is lower in saturated fats. Saturated fat is a fast track to high cholesterol and higher calories. Keeping tabs on saturated fat intake can reduce the risks of weight gain. Flank steak has fewer calories, is leaner, and has a higher protein count than many cuts of beef. It is also high in B12, B6, iron, and magnesium.
Remember to cut against the grain for the tenderest meat.
Pepper Steak Stir Fry
- 1 Tablespoon vegetable oil
- 1 red bell pepper cut into strips
- 1 green bell pepper cut into strips
- 1 ¼ lbs flank steak thinly sliced
- 2 teaspoons minced garlic
- 1 teaspoon minced ginger
- ⅛ cup Lee & Perrins Worchestershire Sauce + ½ T water
- 1 ½ Tablespoons sugar
- 1 ½ Tablespoons cornstarch
- 1/4 cup water
- 1 medium onion cut into strips
- 1 cup mushrooms sliced
- Heat 1 teaspoon of the vegetable oil over medium high heat in a large skillet.
- Add the bell peppers and cook for 3 to 4 minutes or until just tender. Remove from the pan.
- Add the rest of the oil to the pan. Season the flank steak with salt and pepper to taste (remember we are keeping this low sodium so be careful).
- Increase the heat to high and add the sliced steak to the pan. Cook for 5 to 6 minutes or until lightly browned.
- Add garlic and ginger and cook for about 30 seconds.
- Put the peppers back in the pan with the steak.
- In a small bowl, whisk together the Lee & Perrins Worchestershire Sauce mixture (remember we add 1/2 T of water), 1/4 cup water and the cornstarch.
- Pour the sauce over the steak mixture and bring to a simmer. Cook for 2 to 3 minutes or until sauce has just thickened. Enjoy!
Try throwing in a new recipe a week into your family’s weekly menu and watch their faces light up! I hope you enjoy this twist on an Asian classic as much as my guys did here. It is Oh My Gravy good!