This recipe boasts a Japanese marinade and a slightly sweet glaze. Like many other Asian stir-fries, it goes well over steamed brown rice.

　　

Ingredients

serves 4, 1 cup per serving

　　

Marinade

1/4 cup chopped onion or 2 medium green onions, thinly sliced

　　2 tablespoons sake or dry white wine (regular or nonalcoholic)

　　1 teaspoon wasabi powder (optional)

　　1 teaspoon soy sauce (lowest sodium available)

　　1/4 teaspoon ground ginger or 1 teaspoon grated peeled gingerroot

　　1 pound boneless sirloin steak, all visible fat discarded, cut into thin strips

　　1/4 cup fat-free, no-salt-added beef broth

　　1 1/2 tablespoons light brown sugar

　　1 tablespoon teriyaki sauce (lowest sodium available)

　　2 teaspoons canola or corn oil

　　2 cups fresh or frozen sugar snap peas (8 ounces), trimmed if fresh

　　1 teaspoon sesame seeds (optional)

　　

Step 1

In a medium bowl, stir together the marinade ingredients.

　　

Step 2

Add the steak, stirring to coat. Cover and refrigerate for 10 minutes to 12 hours, stirring occasionally if marinating more than 10 minutes.

　　

Step 3

In a small bowl, stir together the broth, brown sugar, and teriyaki sauce. Set aside.

　　

Step 4

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the steak with any remaining marinade for 3 to 4 minutes, or until browned, stirring occasionally.

　　

Step 5

Stir in the broth mixture. Cook for 6 to 7 minutes, stirring occasionally.

　　

Step 6

Stir in the peas. Cook for 1 to 2 minutes, or until most of the liquid is gone and the steak is glazed, stirring occasionally. Sprinkle with the sesame seeds.

　　

Cook’s Tip

Step 7

Also known as Japanese horseradish, wasabi is available in paste and powder. Both pack a powerful pungency, so add wasabi in small amounts. The powder form of this light green condiment is usually mixed with water or other liquids.

　　

nutrition information

Step 8

(Per Serving)

　　

Step 9

Calories: 229

　　

Step 10

Total Fat: 7.0g

　　

Step 11

Saturated: 2.0g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 1.0g

　　

Step 14

Monounsaturated: 3.5g

　　

Step 15

Cholesterol: 60mg

　　

Step 16

Sodium: 175mg

　　

Step 17

Carbohydrates: 11g

　　

Step 18

Fiber: 2g

　　

Step 19

Sugars: 8g

　　

Step 20

Protein: 27g

　　

Step 21

Dietary Exchanges

　　

Step 22

1/2 Starch

　　

Step 23

3 Lean Meat

　　American Heart Association Quick & Easy Meals