Recipe: Beef strips and vegetables
A Tasty Keto Dish
First published: 31.Oct.2018
This is a very straightforward low- calorie recipe that combines the protein of beef with the fiber and nutrients of a mix of vegetables: spinach, kale, mushrooms, green and red peppers, tomatoes, and green summer squash.
Ideal for a Ketogenic Diet, and it takes roughly half an hour to prepare and cook.
It is also gluten-free.
The Recipe
By Perla Eichenblat, Oct 31, 2018
Gluten Free
Low Calorie
Keto Diet
Total time: 30'
Nutrition facts
The values are based on one - 1 serving of approx. 21 oz ( 600 g); this recipe is for two (2) servings.
Item
Value
Calories per serving
328
Total Fat content
18.4 g
Net Carbohydrate content**
8.3 g
Protein content
26.2 g
** Net carbohydrates = Total Carbohydrates - Fiber content
Ingredients
- 2.5 oz of young kale leaves with stems (70 g)
- 6.5 oz of spinach leaves (182 g)
- 1 ⁄ 2 lb boneless top loin steak - without the fat (226 g)
- 4.5 oz of white button mushrooms (126 g)
- 4.5 oz of portobello mushrooms (126 g)
- 1 ⁄ 2 lb of cherry tomatoes (226 g)
- 2 oz of red bell pepper ( 52 g)
- 1 oz of green bell pepper (28 g)
- 4 oz of round green summer squash (112 g)
- Salt and freshly ground black pepper
- ¼ teaspoon ginger powder seasoning
- Salt and freshly ground black pepper
- ¼ glass of white wine
- 1 tablespoon of cream
- ½ tablespoon of extra virgin olive oil
- ½ tablespoon of butter
About this Recipe
Type of dish: Main Course
Ketogenic Diet dish, appropriate for a pescetarian ⁄ pesco-vegetarian diet.
Suitable for a Low-calorie diet and Gluten-Free diet
Highlights
The beef is a great source of high-quality protein (all 8 essential amino acids included), vitamin B12 which can only be obtained naturally from animal-derived foods. Heme from iron which is easier to absorb. The mushrooms provide vitamins C, D, and B. Olive oil adds healthy oleic acid. Tomatoes are a source of lycopene.
The steamed spinach and kale add more fiber and antioxidants.
Directions
Preparation Time: 18 minutes
Cook time: 12 minutes
Total Time: 30 minutes
Yield: 2 servings
Wash the spinach leaves and remove the stems. Place them in a pot and steam them for roughly 8 minutes.
Wash the kale leaves, and chop them into strips 1 inch wide (using the stems). Put the kale in a pot and steam until soft (6-8 minutes).
Drain the spinach and kale and set aside.
Wash the mushrooms and the cherry tomatoes. Slice the mushrooms and quarter the tomatoes.
Wash the bell peppers, cut away the white ribs and then slice lengthwise into narrow strips.
Rinse the round green summer squash and cut it in half. Place face down on board and cut across into slices, then cut each slice into narrow strips.
Take the steak and trim the excess fat (the Ketogenic diet is a high-fat diet, but the thick fat on the beef is tough and unpalatable). Cut it into thin narrow strips.
Put the tablespoon of olive oil and the half tablespoon of butter in the wok, and heat until butter melts. (These add fats to your Keto diet).
Place beef strips in a wok and, season them with salt and pepper and also add the ginger powder.
Stir so the strips seal and add the mushrooms and the wine. Stir all ingredients together.
Add the rest of the veggies (peppers, tomatoes, summer squash). The mushrooms will release plenty of liquid.
Simmer the vegetables and the beef in the wok until the peppers and mushrooms soften, stir occasionally.
Roughly 10 minutes after you put the beef in the wok, the dish will be ready to serve:
Place on the plates (remember, this recipe serves two), and add the cream to the kale and spinach and season with salt and pepper. The cream will add some more fat to your Keto Diet.
About this Recipe
Beef strips, kale, spinach and vegetable wok recipe, P. Eichenblat
©2018 Fit-and-Well.com, 31.Oct.2018. Updated. 23.Dec.2020. https://www.fit-and-well.com/diet-food/beef-strips-and-veggies.html
Tags: diet, balanced diet, healthy diet, nutrition, weight loss diet, healthy eating, healthy foods, recipes, keto diet recipe, beef recipe, beef strips, spinach, peppers, summer squash, kale, mushrooms, tomatoes
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Subject: Fit-and-Well.com. Gluten-free and ketogenic diet recipe. Beef strips with steamed spinach, kale, and veggie wok; a keto diet dish.
