Mediterranean-style Beef Stir-fry

Mediterranean-Style Beef Stir-Fry Recipe with Yellow Squash and Broccoli

Preparation time: 15 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

This Mediterranean-style Beef Stir-fry is a delicious and healthy dish that is perfect for a quick and easy weeknight meal. Packed with fresh vegetables and lean beef, this stir-fry is bursting with flavor and nutrients.

History

The Mediterranean-style Beef Stir-fry is inspired by the traditional Mediterranean diet, which is known for its emphasis on fresh fruits and vegetables, whole grains, and lean proteins. This recipe combines the flavors of the Mediterranean region with the convenience of a stir-fry, making it a perfect choice for a busy weeknight dinner.

Ingredients

12 oz (340 g) boneless beef top round steak, cut 0.75 inch thick
2 minced garlic cloves
1 yellow summer squash, halved lengthwise and cut diagonally
2 cups broccoli florets
1 tsp olive oil
1 cup cherry tomatoes, halved
0.33 cup non-fat italian salad dressing
0.25 cup thinly sliced green onions
6 oz (170 g) cooked and drained fettuccine
1 tbsp parmesan cheese

How to prepare

Trim the fat from the beef. Thinly slice the beef across the grain into bite-size strips.
Spray a wok or large skillet with non-stick cooking spray. Heat it over medium heat.
Stir-fry the garlic for 15 seconds.
Add the squash and broccoli and stir-fry for 3-4 minutes or until they are crisp-tender. Remove them from the wok.
Add oil to the wok, then add the beef and stir-fry for 3-4 minutes or until it reaches the desired doneness.
Return the vegetables to the wok.
Add cherry tomato halves, salad dressing, and green onions.
Toss everything to mix.
Cover the wok to heat everything through.
Serve it over hot pasta and sprinkle it with Parmesan cheese.

Variations

Substitute chicken or tofu for the beef for a different protein option.
Add in other vegetables such as bell peppers, zucchini, or mushrooms for variety.
Experiment with different types of pasta or grains to serve the stir-fry over.

Cooking Tips & Tricks

Be sure to cut the beef into thin strips across the grain to ensure tenderness.

- Stir-fry the vegetables quickly over high heat to retain their crisp texture.

- Use a non-stick skillet or wok to prevent sticking and ensure even cooking.

- Feel free to customize the vegetables in this stir-fry based on your preferences or what you have on hand.

Serving Suggestions

Serve this stir-fry over cooked rice or quinoa for a complete meal. Garnish with fresh herbs such as parsley or basil for added flavor.

Cooking Techniques

Stir-frying is a quick and efficient cooking technique that involves cooking small pieces of food over high heat in a wok or skillet. Be sure to have all your ingredients prepped and ready to go before you start cooking, as stir-frying happens quickly.

Ingredient Substitutions

Feel free to customize this recipe based on your preferences or dietary restrictions. You can swap out the beef for chicken, tofu, or shrimp, and adjust the vegetables to suit your taste.

Make Ahead Tips

You can prep the ingredients for this stir-fry ahead of time by slicing the beef, chopping the vegetables, and cooking the pasta. Store everything separately in the fridge until you're ready to cook.

Presentation Ideas

Serve this Mediterranean-style Beef Stir-fry in a large serving bowl or on individual plates. Garnish with fresh herbs or a sprinkle of Parmesan cheese for an extra touch.

Pairing Recommendations

This stir-fry pairs well with a side salad, crusty bread, or a glass of red wine. For dessert, consider serving fresh fruit or a light sorbet.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of this Mediterranean-style Beef Stir-fry contains approximately 350 calories.

Carbohydrates

This Mediterranean-style Beef Stir-fry contains approximately 30 grams of carbohydrates per serving.

Fats

This dish contains approximately 10 grams of fat per serving.

Proteins

Each serving of this stir-fry provides around 25 grams of protein.

Vitamins and minerals

This recipe is rich in vitamins and minerals, including vitamin C from the broccoli and tomatoes, as well as iron and zinc from the beef.

Alergens

This recipe contains dairy (Parmesan cheese) and soy (salad dressing). Please be mindful of any allergies or dietary restrictions.

Summary

Overall, this Mediterranean-style Beef Stir-fry is a well-balanced meal that provides a good mix of carbohydrates, fats, proteins, and essential vitamins and minerals.

Summary

This Mediterranean-style Beef Stir-fry is a flavorful and nutritious dish that is perfect for a quick and easy weeknight meal. Packed with fresh vegetables, lean beef, and Mediterranean flavors, this stir-fry is sure to become a family favorite. Enjoy!

How did I get this recipe?

The first time I saw this recipe, I was immediately drawn to it. It was a warm summer day, and I was visiting my dear friend Maria in her cozy kitchen. Maria was a wonderful cook, and she always had a new recipe up her sleeve to share with me. On this particular day, she had just returned from a trip to the Mediterranean and was eager to recreate the flavors she had experienced during her travels.

As she pulled out her ingredients and began to chop, sauté, and stir, I couldn't help but be mesmerized by the vibrant colors and tantalizing aromas that filled the room. The sound of sizzling beef mixed with the tangy scent of olives and feta cheese was intoxicating. Maria moved with such grace and confidence in the kitchen, effortlessly combining ingredients in a way that seemed almost magical.

I watched in awe as she explained each step of the process to me, sharing her tips and tricks for achieving the perfect balance of flavors. She told me stories of the Mediterranean people she had met, the markets she had explored, and the dishes she had tasted. Her passion for food and culture was infectious, and I found myself completely captivated by her every word.

As we sat down to enjoy the finished dish, I took my first bite of the Mediterranean-style Beef Stir-fry and was instantly transported to a bustling marketplace in Greece. The tender beef, crisp vegetables, and savory sauce danced on my taste buds, creating a symphony of flavors that I had never before experienced. The dish was a perfect marriage of sweet, salty, and tangy, with a hint of spice that left a pleasant warmth in my mouth.

I knew in that moment that I had to learn how to make this dish for myself. Maria graciously shared her recipe with me, guiding me through each step and encouraging me to experiment and make it my own. I spent countless hours in my own kitchen, practicing and perfecting the recipe, tweaking the ingredients and cooking methods until I had created a dish that was uniquely mine.

Over the years, I have made the Mediterranean-style Beef Stir-fry for countless family gatherings, dinner parties, and special occasions. Each time I serve it, I am reminded of that warm summer day in Maria's kitchen, and the magic of discovering a new recipe that would become a cherished part of my culinary repertoire.

I have shared the recipe with friends and family, passing on the tradition of delicious Mediterranean cuisine to the next generation. I have added my own twist to the dish, incorporating fresh herbs from my garden, locally sourced ingredients, and even a splash of red wine for an extra depth of flavor.

As I stand in my kitchen now, preparing the Mediterranean-style Beef Stir-fry for yet another gathering, I can't help but feel grateful for the culinary journey that led me to this moment. The recipe may have originated in a far-off land, but it has become a beloved part of my own culinary heritage, a reminder of the power of food to bring people together and create lasting memories.

And as I take my first bite of the dish, savoring the rich flavors and complex textures, I am filled with a sense of pride and satisfaction. I may not have traveled to the Mediterranean myself, but through this recipe, I have been able to experience a taste of that vibrant and colorful culture, and for that, I am truly grateful.