Beef stir fry can be a lot of fun. A tablespoon of oil will give you some vital fats not in the meat or vegetables. It's generally a summer meal when you need a quick, light, and nutrient dense meal. A great way to use pieces of leftover vegetables that aren't even enough for a serving by themselves. Never the same twice with peas, carrots, and beans of all sorts, or even squash fresh from the garden. Caramelized onions and mushrooms are the base for this dish.
Pre Cook Preparation:
Marinate: 1 to 2 hours in the fridge
Honey and garlic sauce, or
Barbecue sauce
A. Timer set to thaw meat for about 2 hours
B. Timer set to the time to begin preparation prior to cooking
C. Stay with meal as it is cooked
Meal Adaptations:
Physical Accommodations:
Cut meat into bite sized pieces before sitting down
Frozen or canned vegetables can be used
Visual Accommodations:
Use colored chopping boards
Potential Food Allergy or Intolerance:
Beef
Butter (lactose)
Mushrooms
Onions
Pepper
Spices
Meatless Preparation Avoid:
Beef
Butter
Substitute with: ________________
Utensils:
Chopping board
Fork
Pot holders
Steak knife
Wooden spoon
Pan: 8 inch, large, frying pan
Ingredients:
Meat: Choose 2 pounds of:
Cubed steak
Fajita strips
Ground beef
Skirt steak, or
Stew beef
Vegetables: Choose 2 or 3 of:
1/4 cup of broccoli
1/4 cup of carrots
1/4 cup of corn
1/4 cup of green beans
1/4 cup of mushrooms
1/4 cup of onions
1/4 cup of peas
Other ingredients:
1 tablespoon of butter
Dash of salt
Spices such as pepper to taste
Preparation time: 15 minutes
Preparation:
1. Chop 1/8 to 1/4 cup of each vegetable:
Broccoli
Carrots
Corn
Green beans
Mushrooms
Onions
Peas
2. Chop meat into bite sized pieces.
3. Add enough vegetable or canola oil to the frying pan to cover the bottom.
4. With a wooden spoon, stir in ingredients over medium heat.
5. Reduce heat as meal simmers, stirring frequently.
Cook Temperature: Medium heat
Cook Time: 15 to 20 minutes
Servings: 4
Storage Solutions: Square containers in individual servings with or without vegetables
Counter safe: 30 minutes to an hour to cool enough to place in the fridge or freezer
Fridge safe: 3 to 4 days * Per FDA Storage Chart link in Resources
Freezer safe: 2 to 3 months * Per FDA Storage Chart link in Resources
Reheat Instructions:
Microwave: Time and temp may vary.
1. Place in a microwave safe dish (not plastic).
2. Heat until food is fully hot and reaches a safe temperature.
3. Minimum 2 minutes.
Add your microwave time here: _____________.
Stove Top: Time and Temp may vary.
1. Place food in frying pan.
2. Add enough water to almost cover food.
3. Stir frequently while food heats, until thoroughly warm, about 10 minutes.
Add your stove time here: _____________.
Oven Directions: Time and Temp may vary.
1. Place in oven safe pan.
2. Add a little water.
3. Stir frequently while food heats, until thoroughly warm, about 20 minutes.
Add your oven time here: _____________.
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