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Low Carb+Low Fat - Beef with Black Mushrooms
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Serves/Makes:4 servings

  • 10 Chinese black mushrooms
  • 1/2 pound flank steak
  • 4 tsp (20 ml) cornstarch
  • 1 egg white, lightly beaten
  • 1/2 cup (125 ml) vegetable oil plus 2 tbsp (30 ml) vegetable oil
  • 1 tsp (5 ml) ginger root, crushed
  • 1 tsp (5 ml) fresh garlic, crushed
  • 1 cup (225 ml) bamboo shoots, drained, rinsed and cubed
  • 1 tsp (5 ml) cooking wine
  • 1 tsp (5 ml) dark soy sauce
  • 1/2 cup (125 ml) chicken stock
  • Salt and pepper, to taste
  • 1 scallion, shredded
  • Place mushrooms in bowl; cover with 1 cup (225 ml) warm water, and soak for 10 minutes.
  • Drain, discard tough stems and quarter the caps. Set aside.
  • Trim all fat from meat, and slice in thin strips across the grain of the meat.
  • Place in bowl.
  • Mix 2 tsp (10 ml) cornstarch with 4 tsp (20 ml) cold water; add to meat.
  • Add egg white and stir to coat meat. Set aside.
  • Mix remaining 2 tsp (10 ml) cornstarch with 4 tsp (20 ml) cold water; reserve.
  • Heat a wok over high heat for 30 seconds.
  • Add 1/2 cup (125 ml) oil and swirl around wok.
  • Add 1/2 tsp (2 ml) each ginger and garlic and the beef mix; stir-fry for 2 to 3 minutes.
  • Remove from wok, draining oil.
  • Put 2 tbsp (30 ml) oil in wok and heat.
  • Stir-fry remaining 1/2 tsp (2 ml) garlic and ginger until brown.
  • Add reserved beef mix, bamboo shoots, mushrooms and wine. Stir-fry over high heat for 1 minute.
  • Add soy sauce, chicken stock, salt and pepper.
  • Thicken with reserved cornstarch mix, stirring gently.
  • Pour into serving dish, and garnish with shredded scallion.
Per Serving: 195 Cal (59% from Fat, 34% from Protein, 7% from Carb); 17 g Protein; 13 g Tot Fat; 3 g Carb; 0 g Fiber; 8 mg Calcium; 2 mg Iron; 145 mg Sodium; 38 mg Cholesterol

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