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> Food Guide > Beef Stir-Fry
BEEF STIR-FRY
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Handy packages of pre-cut beef, designed for use as stir-fry, kabobs, and stew, lend themselves to a quick and tasty supper. While these prepared packages make life easier, you can also buy the appropriate meat and cut it yourself.  VarietiesStir-Fry The best stir-fry beef comes from tender cuts such as sirloin tip, eye of round, strip loin, T-bone, or rib-eye steaks. Stewing Beef The best stewing beef comes from well-marbled meat that is tough and full of connective tissue, which will deliver a richer taste when broken down by long cooking. Good stew meat come from the chuck and the round. Kabobs Kabobs turn out best when made with moderately tender beef such as sirloin tip round steaks. Preparation, uses, and tipsSince cut-up beef is particularly vulnerable to bacteria, it should always be cooked to an internal temperature of 160°F (70°C). To create stir-fry pieces yourself, cut beef in thin slices against the grain. Thin slicing is easier if you first put the meat in the freezer for ten minutes so it is partly solidified. For the stir-fry process, heat a small amount of oil in a wok or skillet over medium or medium-high heat and cook the meat in batches, stirring and tossing until the beef is no longer pink. There are two methods for making stew. Brown stew calls for meat pieces that are first browned in oil. In “white stew” or blanquette, the pieces are cooked in liquid without the initial browning. Browning the meat caramelizes its outside surfaces, and is thought to give the stew a richer taste. To brown-stew, heat a heavy skillet over medium to medium-high heat and add oil. Working in batches, brown all sides of pre-cut beef cubes. Add cooking liquid and seasonings and simmer until beef is fork-tender, 1 to 2 hours. To white-stew, simply skip the browning and cook the meat in liquid and seasonings until tender. To make kabobs, cut beef into uniform cubes or strips. If using cuts from the round, marinate the cubes for several hours or overnight. Marinades are seasoned liquids containing tenderizing ingredients, either acidic foods such as lemon juice, wine, vinegar, and tomato juice, or natural tenderizers such as pineapple, papaya, or ginger. Place the kabob beef in an acid-resistant container and add marinade, about 1/4 to 1/2 cup (59.1–118.2ml) for each 1 to 2 pounds (0.45–0.90 kg) of meat. Turn to make sure marinade touches all the meat surfaces, cover, and marinate in the refrigerator for several hours or overnight. Marinades can be used in making sauce that will be broiled, but never consume marinades that have come in contact with raw meat unless they have been thoroughly cooked. To grill, thread kabob meat on skewers and place directly over the heat source. Grill 8 to 18 minutes, depending on the thickness of the meat. Nutritional HighlightsBeef chuck blade stew meat (cooked),, 3 oz.
(85g) Beef top round kabob meat (cooked),, 3 oz.
(85g) Beef top sirloin stir-fry (fried),, 3 oz.
(85g) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines. |
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