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Stir Fry Vegetables and Beef

Stir Fry Vegetables and Beef

Image of Stir Fry Vegetables with Beef recipe in a skillet
Makes: 4 servings
Cook Time: 30 minutes

Looking to add more vegetables into a family-friendly meal? This recipe does the job. With a rainbow of colorful vegetables that are cooked until tender but not mushy, this stir-fry presents bright, crisp flavors that are wholesome and tasty. Use tofu or other meat substitutes for an appetizing vegetarian dish.

Ingredients

  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon garlic powder
  • 1 teaspoon low-sodium soy sauce
  • 1/3 cup water
  • 1 cup carrots (grated)
  • 2 cups fresh mushrooms (sliced)
  • 2 cups broccoli (chopped)
  • 1 medium red or yellow bell pepper (sliced)
  • 1 medium onion, chopped
  • 2 tablespoons vegetable oil (or cooking oil of choice)
  • 8 ounces sliced beef chuck roast

Directions

  1. Wash hands with soap and water.
  2. Mix spices, soy sauce, and water; set aside.
  3. Wash vegetables. Shred carrots and slice mushrooms. Chop broccoli, peppers, and onions.
  4. Heat oil in large frying pan and add meat when oil is hot; stir until brown.
  5. Push meat to the side and in the middle of the pan add carrots, onions, and peppers. Cook them for one minute.
  6. Add mushrooms and broccoli. Cook until they are tender.
  7. Add liquid mixture and cook until bubbly.
  8. Reduce heat, cover pan, and cook for two more minutes.
  9. Serve over whole wheat pasta or brown rice.
Source:

Texas Cooperative Extension Expanded Nutrition Program
The Texas A&M University System

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 220
Total Fat 13 g
Saturated Fat 3 g
Cholesterol 37 mg
Sodium 113 mg
Carbohydrates 13 g
Dietary Fiber 3 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 50 mg
Iron 2 mg
Potassium 567 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 220
Total Fat 13 g
Saturated Fat 3 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.4 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 37 mg
Carbohydrates 13 g
Dietary Fiber 3 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 50 mg
Potassium 567 mg
Sodium 113 mg
Copper 0 mg
Iron 2 mg
Magnesium 32 mg
Phosphorus 159 mg
Selenium 19 mg
Zinc 4 mg
Vitamins
Vitamin A 276 mcg
Vitamin B6 0.4 mg
Vitamin B12 1.2 mcg
Vitamin C 90 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 61 mcg
Folate 54 mcg
Thiamin 0.1 mg
Riboflavin 0.3 mg
Niacin 3 mg
Choline 54 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 1 ounces
Vegetables 1 cups

Write a review

Try using fresh garlic and ginger. Also why not use fried tofu as an alternative to beef.
03/02/11
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