How To Cook Easy Barbecue Beef Stir-Fry Recipe
Easy Barbecue Beef Stir-Fry Recipe - This Barbecue stir fry is delicious and nutritious. It has a an Italian flair but also maintains the smoky flavor of the grill. It's easy to prepare. Keep your stir fry colorful, as bright colored vegetables are chalk full of antioxidants as well as vitamins.However it does require the use of a Barbecue grilling pan, so if you don't have one you'll want to purchase one.
Stir frying is a Chinese cooking technique in which ingredients are fried in a small amount of very hot oil while being stirred in a wok. The technique originated in China and in recent centuries has spread into other parts of Asia and the West. Many claim that this quick, hot cooking seals in the flavors of the foods, as well as preserving their color and texture.
Scholars think that wok (or pan) frying may have been used as early as the Han dynasty (206 B.C.E. – 220 C.E.) for drying grain, not meats and vegetables, but it was not until the Ming dynasty (1368-1644) that the wok reached its modern shape and allowed quick cooking in hot oil. Well into the 20th century, while restaurants and affluent families could afford the oil and fuel needed for stir fry, the most widely used cooking techniques remained boiling and steaming. Stir fry cooking came to predominate over the course of the century as more people could afford oil and fuel, and in the West spread beyond Chinese communities.
Scholars think that wok (or pan) frying may have been used as early as the Han dynasty (206 B.C.E. – 220 C.E.) for drying grain, not meats and vegetables, but it was not until the Ming dynasty (1368-1644) that the wok reached its modern shape and allowed quick cooking in hot oil. Well into the 20th century, while restaurants and affluent families could afford the oil and fuel needed for stir fry, the most widely used cooking techniques remained boiling and steaming. Stir fry cooking came to predominate over the course of the century as more people could afford oil and fuel, and in the West spread beyond Chinese communities.
Stir frying and Chinese food have been recommended as both healthy and appealing for their skillful use of vegetables, meats, and fish which are moderate in their fat content and sauces which are not over rich, provided calories are kept at a reasonable level.
Time And Duration
Prep Time
25min.
Total Time
25min.
Servings
4 servings
Prep Time
25min.
Total Time
25min.
Servings
4 servings
Easy Barbecue Beef Stir-Fry Recipe Ingredients
Directions
- Mix barbecue sauce and broth until blended; toss 1 Tbsp. with meat. Let stand 5 min.
- Stir-fry meat and vegetables in hot oil in nonstick wok or large skillet on medium-high heat 4 min. or until meat is done.
- Add remaining barbecue sauce mixture; mix well. Simmer on medium-low heat 2 min., stirring frequently. Serve over rice.
Health Benefits Of Beef
Thiamin (vitamin B1)
Thiamin is necessary for the steady and continuous release of energy from carbohydrate. Thiamin requirements are therefore related to the amount of carbohydrate and more or less to the amount of energy in the diet. Thiamin is also required for normal functioning of the nervous system.
As a water-soluble vitamin, Thiamin is not stored in the body so must be replenished often. In the UK, 21 per cent of the average daily intake of this vitamin is derived from red meat3 (link is external).
Riboflavin (vitamin B2)
Riboflavin is necessary for normal growth and helps maintain the integrity of mucous membranes, skin, eyes and nervous system. Riboflavin is found in red meat and 15 per cent of average daily intake is derived from meat and meat products.
Niacin (vitamin B3)
Niacin is the collective name for nicotinic acid and nicotinamide, involved in the utilisation of food energy. Beef and lamb are both rich sources of niacin and provide 34 per cent of the average daily intake of this vitamin4 (link is external).
Vitamin B6 (pyridoxine)
Vitamin B6 is involved in the metabolism of protein; requirements are therefore related to the protein content of the diet. B6 is also necessary for the formation of haemoglobin. In the UK diet, meat and meat products are key contributors to vitamin B6 intake, supplying 21 per cent of average intake5 (link is external).
Vitamin B12 (cyanocobalamin)
Vitamin B12, together with folate, another B vitamin, is required by rapidly dividing cells such as those in the bone marrow which form blood cells. It is involved in amino acid (protein) metabolism, including the production of the amino acid, methionine, from homocysteine. Maintaining appropriate levels of homocysteine in the blood is important for heart health.
Vitamin B12 occurs only in foods of animal origin, microorganisms including yeasts and certain algae such as seaweed. Liver is the richest source, but useful amounts also occur in all red meat, fish, cheese and some fortified breakfast cereals. Meat and meat products provide 34 per cent of the daily UK intake of vitamin B126 (link is external).
Folate
The term folate (a B vitamin) covers folates that are present in foods and the synthetic form, folic acid, which is not naturally present in significant amounts in foods. Folic acid is used for food fortification and in supplements. Folate has several functions, including its action with vitamin B12 to support DNA synthesis in rapidly dividing cells.
Deficiency can result not only from a poor diet, but also from increased needs for the synthesis of red blood cells in, for example, pregnant women. Women who increase their folic acid/folate intake before and during the early stages of pregnancy can help reduce the risk of having a baby with a neural tube defect such as spina bifida.
All women planning a pregnancy are advised to take a daily dietary supplement of 0.4mg folic acid and eat plenty of folate-rich foods prior to conception and up to the twelfth week of pregnancy. Red meat contains some folate. Liver is a more concentrated source but must not be eaten by women who are pregnant due to the high levels of Vitamin A it contains.
Pantothenic acid and biotin
These two vitamins play a key role in energy metabolism. Both are widely distributed in foods but red meat is a particularly good source of pantothenic acid and liver and kidney are rich sources of both pantothenic acid and biotin.
Vitamin D
Vitamin D assists with the absorption of calcium in our bodies. Research shows that lean red meat is a valuable source of vitamin D and that the vitamin D in red meat is in a highly absorbable form. Vitamin D is made by the action of sunlight on the skin and most of us rely on the vitamin D produced in this way. However, those who are housebound or do not expose their skin regularly rely on food sources of this vitamin. Source Beef
Source Recipes: Here