This is called a “stew-fry” because both cooking techniques are employed. There’s a little bit of stir-frying, and the flavor profile is decidedly Asian, but enough liquid is added in the form of low-fat chicken broth that not a lot of oil is required, keeping things nice and light.

　　

Ingredients

serves 4

　　1 tablespoon toasted sesame oil

　　3 tablespoons chopped fresh ginger

　　1 bunch scallions (white and green parts), sliced thin on the diagonal

　　3 1/2 cups low-fat, low-sodium chicken broth

　　1/3 cup reduced-sodium soy sauce

　　6 ounces fresh shiitake mushrooms, stems removed, caps sliced thin

　　1/2 head bok choy, sliced thin

　　2 tablespoons rice vinegar

　　1/4 cup low-sugar ketchup, such as Heinz

　　Salt and freshly ground black pepper

　　8 ounces lean beef tenderloin, very thinly sliced

　　

Step 1

Heat a Dutch oven over high heat, and when the pot is hot, add the sesame oil. Add the ginger and scallions and cook until they are fragrant, about 1 minute.

　　

Step 2

Add the chicken broth and soy sauce, and bring the liquid to a boil. Add the shiitake mushrooms and bok choy, cover, and bring to a boil. Then reduce the heat to medium and simmer until the vegetables are tender, about 5 minutes.

　　

Step 3

Stir in the rice vinegar and ketchup, and season with salt and pepper if desired.

　　

Step 4

Remove the pot from the heat. Stir the sliced beef into the stew, allowing it to cook in the the residual heat of the liquid. Serve immediately.

　　

healthy tips

Step 5

For deep, rich flavor, use low-fat, low-sodium chicken broth where water is called for in savory recipes. It’s great for cooking everything from beans to grains.

　　

nutrition information

Step 6

Fat: 13g (before), 7.6g (after)

　　

Step 7

Calories: 331 (before), 194 (after)

　　

Step 8

Protein: 21g

　　

Step 9

Carbohydrates: 12g

　　

Step 10

Cholesterol: 38mg

　　

Step 11

Fiber: 2g

　　

Step 12

Sodium: 1,303mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.