Beef and Sweet Potato Stir-Fry

As a general rule, choose sodium-reduced
stocks and broths, especially for Asian-style
recipes calling for soy, oyster, teriyaki and
hoisin sauces, which have a lot of sodium.

2 tbsp vegetable oil (25 mL)
1 lb beef stir-fry strips (500 g)
1 onion, sliced
3 cloves garlic, minced
2 cups cubed peeled sweet potatoes (2 small)(500 mL)
1 sweet yellow or green pepper, sliced
1/2 cup beef stock (125 mL)
1/4 cup oyster sauce (50 mL)
1 tbsp cornstarch (15 mL)
1 tbsp rice or cider vinegar (15 mL)
1 tsp sesame oil (5 mL)
2 green onions, thinly sliced


In wok or large skillet, heat 1 tbsp (15 mL)of the vegetable oil over high heat; stir-frybeef, in 2 batches, until browned but still pink inside, about 2 minutes. Transfer to plate. Drain fat from pan.

Add remaining vegetable oil to pan; stir-fry sliced onion and minced garlic over medium heat until onion is softened, about 2 minutes.

Stir in sweet potato, yellow pepper and 1/2 cup (125 mL) water; cover and steam until potatoes are tender, about 10 minutes.

Meanwhile, in small bowl, whisk together beef stock, oyster sauce, corn- starch, vinegar and sesame oil. Return beef and any juices to pan. Add oyster sauce mixture and bring to boil; boil, stirring, until thickened and glossy, about 1 minute. Sprinkle with green onions.
Makes 4 servings.

PER SERVING: about 316 cal,
29 g pro, 11 g total fat (2 g sat. fat), 26 g carb, 2 g fibre, 49 mg chol, 658 mg sodium. % RDI: 4% calcium, 22% iron, 114% vit A, 98% vit C, 16% folate.