$10 Dinners – Meatless Stir-Fried “Beef”

The recession may be over, technically, but the need for inexpensive meals continues to grow. Today’s entry, Spicy Stir-Fried “Beef”, comes from our new cookbook, Homestyle Meals Made Meatless. I’ve been making this tangy dish for over 20 years and it’s still a family favorite.  Four servings cost about $7 total, or about $1.75 each! If you prefer your version with meat, read to the end where I share some meat cooking tips.

Broccoli, Cauliflower and Onion

Broccoli, Cauliflower and Onion

Start with 5 cups of fresh broccoli and/or cauliflower florets and an onion, cut into wedges. Stir-fry them in olive oil for about 5 minutes or until the onion is tender.

Cut 4 meatless patties (I used Morningstar Farms Grillers Prime here) into long strips. Add to the skillet/stir-fry pan and gently cook on both sides.

Mix together: 1/2 cup meatless beef-flavored broth, 1/2 cup red wine vinegar, 1/4 tsp dried oregano, black pepper to taste, and 1/2 tsp crushed red pepper flakes. Pour into the skillet with the veggies/beef mixture. Reduce heat to medium-low, cover and simmer for 5 minutes or until the broccoli and cauliflower are crisp-tender.

Stir 2 tsp of cornstarch into 1/2 cup of water. Add to the skillet. Gently stir until slightly thickened.

Spicy Stir-Fried Beef served on a bed of pasta

Spicy Stir-Fried Beef served on a bed of pasta

Serve over pasta, rice or polenta. Top with Parmesan cheese or paprika.  The unusual tangy vinegar, spicy red pepper sauce makes this a meal good enough to serve company. Plus it’s quick and easy to prepare, inexpensive, and provides 1/2 of your daily vegetable servings in one meal!

Originally this recipe called for thinly sliced flank steak (about a pound should do it). If you make the meat version, quickly stir-fry the beef first, remove from the skillet and set aside while you cook the vegetables, and then add the beef back to the skillet along with the sauce mixture. The beef version will probably push the price to about $10 for 4 servings – still a bargain!

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About the Author

Renee Pottle, an author and heart-healthy educator, loves to explore and write about the Mediterranean Diet. She blogs at SeedToPantry.com and HestiasKitchen.com.

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