The New Wok Cookbook: A Stir Frying Cookbook for the Wok [2 ed.] 1701097192, 9781701097193

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The New Wok Cookbook A Stir Frying Cookbook for the Wok

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Table of Contents Maggie’s Chicken Chow Mein 7 How to Make Tso’s Chicken 10 Chestnut Flowers and Wok 11 Sesame Sirloin Noodles Stir Fry 12 New York Wok 13 Sweet Steak Stir Fry 14 Sirloin and Green Beans Stir Fry 15 Sesame Sirloin Flowers Stir Fry 16 Peanut Sirloin Stir Fry 17 Purple Orange Wok 20 Chili Tenderloin Stir Fry 21 Juicy Citrus Wok 22 Classic Peanut Steak Stir Fry 23 Sweet and Savory Steak Stir Fry 24 Classic Steak and Wok 25 Asian Pepper Wok 26 Ginger Beef Steak Stir Fry 27 Garlicky Cabbage and Wok 30 Kikkoman's Steak and Broccoli Stir Fry 31 Orange Wok 32 Condensed Mushroom Asian Wok 33 Oyster Wok 34 Peanut and Orange Juice Sirloin Stir Fry 35 Teriyaki Steak and Veggies Stir Fry 36 Sherry Chard and Wok 37

Teriyaki Noodles and Orange Jam Steak Stir Fry 40 Chili Peanut Ramen and Wok 42 Sherry Beef Steak Stir Fry 43 Bamboo Sirloin Stir Fry 44 Classic Sirloin and Veggies Stir Fry 45 Sesame Veggies and Steak Stir Fry 46 Asian Consomme Steak Stir Fry 47 Fancy Sirloin Sherry Broccoli Stir Fry 50 Peanut Sauce with Veggies and Steak Stir Fry 51 Cashew Steak Stir Fry 52 Mushroom Steak Stir Fry 53 Quick Broccoli Wok 54 Sirloin and Sake Potato Stir Fry 55 Minty Ginger Sirloin Stir Fry 56 Quickest Wok 57 Minimal Broccoli Steak Stir Fry 60 Shenzhen Province Steak Stir Fry 61 Sesame Veggies and Steak Stir Fry 62 Veggies Noodles and Wok 63 Tropical Vanilla Wok 64 Fancy Chardonnay Wok 65 Napa Allspice Tenderloin Stir Fry 66 Sugar Snap and Cranberries Stir Fry 67 Rice Wine Steak Stir Fry 70 Hot Basil Sirloin Stir Fry 71 Sweet and Sour Wok 72 Kiwi Sirloin Stir Fry 73

Tofu Steak Stir Fry 74 Hibachi Tofu 75 Tilapia Japan 76 Teriyaki Stir Fried Veggies 77 Teriyaki Pasta Salad 80 Egg Noodle Teriyaki 81 Full Mango Skillet 82 Teriyaki Pasta 83 Vegetarian Teriyaki Skillet 84 West Indian Teriyaki Fish 85 Mediterranean Meets Japanese Skillet 88 Sakura’s 6-Ingredient Cutlets 89 Braised Green Been Skillet 90 Shenzhen Stir Fry 91 How to Make Teriyaki Sauce 92

Maggie’s

Chicken Chow Mein

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 524 kcal Fat 25.1 g Carbohydrates 41.1g Protein 34.7 g Cholesterol 68 mg Sodium 1749 mg

Ingredients 1 C. orange juice 1 tbsp grated orange zest 1/4 C. soy sauce 1 tsp salt 3 cloves garlic, chopped 1 tbsp brown sugar 3 tbsp vegetable oil

4 skinless, boneless chicken breast halves - cut into 1 inch cubes 2 tbsp all-purpose flour 1 C. bean sprouts (optional) 1 (6 oz) package crispy chow mein noodles

Directions 1. Get a small mixing bowl: Whisk in it the juice, orange zest, soy sauce, salt, garlic and brown sugar to make the sauce. 2. Place a large wok over medium heat. Heat the oil in it. Cook in it the chicken for 9 min. Stir in the sauce until it starts boiling. 3. Sprinkle the flour on top. Cook the stir fry until it becomes thick. Stir in the bean sprouts and cook them for 2 min. 4. Serve your stir fry warm with the chow mein noodles. 5. Enjoy.

Maggie’s Chicken Chow Mein

7

HOW TO MAKE

Tso’s Chicken

Prep Time: 5 mins Total Time: 1 hr Servings per Recipe: 6 Calories 1021.3 Fat 92.5g Cholesterol 116.2mg Sodium 1073.1mg Carbohydrates 24.0g Protein 25.8g

Ingredients 1 large egg, beaten 4 tbsp cornstarch 1 tbsp soy sauce 1/4 C. soy sauce 3 tbsp mirin 1 1/2 lb. boneless chicken, cubed 1/4 C. rice vinegar 1/4 C. sugar 2 tbsp hoisin sauce 1 tbsp chili paste with garlic 10 black peppercorns, crushed

2 tsp sesame oil 2 -3 C. vegetable oil 5 hot chili peppers, halved 1 (1 inch) knob fresh ginger, peeled and minced 3 garlic cloves, minced 2 C. broccoli florets 1 red bell pepper, seeded and sliced 3 green onions, sliced white rice

Directions 1. In a bowl, add 3 tbsp of the cornstarch, egg, 1 tbsp of the mirin and 1 tbsp of the soy sauce and mix until well combined. Add the chicken and coat with the mixture generously. Keep aside in the room temperature. 2. In another bowl, add the sugar, remaining tbsp of the cornstarch, remaining 2 tbsp of the mirin, remaining 1/4 C. of the soy sauce, rice vinegar, hoisin sauce, chili paste, sesame oil, peppercorns and 1/2 C. of the water and mix until well combined. In a heavy-bottomed wok, add 3-inch of the oil over medium heat and cook until its temperature reaches to 360 degrees F. Add the chicken pieces in batches and fry for about 2 minutes. With a slotted spoon, transfer the chicken pieces onto a paper towel-lined plate to drain. Remove the oil from the wok, leaving 3 tbsp inside. Add the garlic, ginger and chilies and stir fry for about 40 seconds. 3. Add the bell pepper and broccoli and cook for about 2 minutes, tossing occasionally. Add the cooked chicken and sauce and cook for about 2 minutes, mixing frequently. Enjoy hot with a garnishing of the green onions. 10

How to Make Tso’s Chicken

Chestnut

Flowers and Wok

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 665 kcal Fat 13.8 g Carbohydrates 104.6g Protein 30.5 g Cholesterol 39 mg Sodium 1594 mg

Ingredients

Directions

2 C. brown rice 4 C. water 2 tbsp cornstarch 2 tsp white sugar 6 tbsp soy sauce 1/4 C. white wine 1 tbsp minced fresh ginger 1 lb boneless beef round steak, cut into thin strips 1 tbsp vegetable oil 3 C. broccoli florets 2 carrots, thinly sliced 1 (6 oz) package frozen pea pods, thawed 2 tbsp chopped onion 1 (8 oz) can sliced water chestnuts, undrained 1 C. Chinese cabbage 2 large heads bok choy, chopped 1 tbsp vegetable oil

1. Cook the rice according to the direction on the package. 2. Get a large mixing bowl: Stir in it the cornstarch, sugar, soy sauce, and wine. Add the ginger with beef. 3. Place a large wok over medium heat. Heat 1 tbsp of oil in it. Sauté in it the broccoli with carrots, pea pods, and onion for 2 min. 4. Add the water chestnuts, Chinese cabbage, and bok choy. Put on the lid and cook them for 5min. Transfer the mix to a bowl and place it aside. 5. Place a large wok over medium heat. Heat 1 tbsp of oil in it. Drain the beef from the marinade and cook it for 3 min on each side. 6. Add back the cooked veggies to the wok and cook them for 4 min. Serve your stir fry warm. 7. Enjoy.

Chestnut Flowers and Wok

11

SESAME

Sirloin Noodles Stir Fry

Prep Time: 35 mins Total Time: 55 mins Servings per Recipe: 4 Calories 264 kcal Fat 12.5 g Carbohydrates 27.9g Protein 10.6 g Cholesterol 23 mg Sodium 1025 mg

Ingredients 1 tbsp soy sauce 1 tbsp sesame oil 2 green onions, finely chopped 1 clove garlic, minced 1 tsp sesame seeds 1 tsp sugar 1/4 tsp black pepper 1/3 lb beef top sirloin, thinly sliced 2 tbsp vegetable oil 1/2 C. thinly sliced carrots 1/2 C. sliced bamboo shoots, drained

1/4 lb napa cabbage, sliced 2 C. chopped fresh spinach 3 oz cellophane noodles, soaked in warm water 2 tbsp soy sauce 1 tbsp sugar 1/2 tsp salt 1/4 tsp black pepper

Directions 1. Get a large mixing bowl: Whisk in it tbsp soy sauce, sesame oil, green onions, garlic, sesame seeds, 1 tsp sugar, and 1/4 tsp pepper to make the marinade. 2. Add the beef slices and let it sit for 16 min. 3. Place a large wok over medium heat. Heat some olive oil in it. Brown in it the beef for 6 min. 4. Add the carrots, bamboo shoots, napa cabbage, and spinach. Add cellophane noodles, 2 tbsp soy sauce, 1 tbsp sugar, 1/2 tsp salt, and 1/4 tsp pepper. 5. Put on the lid and cook them for 3 min over medium heat. Serve it warm. 6. Enjoy.

12

Sesame Sirloin Noodles Stir Fry

New York Wok

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 452 kcal Fat 20.6 g Carbohydrates 26.5g Protein 39.1 g Cholesterol 66 mg Sodium 613 mg

Ingredients 2 (1/2 lb) New York strip steaks, sliced into thin strips 2 tbsp cornstarch 2 tbsp soy sauce 1 1/2 tsp white sugar 3 tbsp olive oil 1 sweet onion, chopped 2 cloves garlic, crushed 1 tbsp oyster sauce

salt and pepper to taste 1 lb snow peas 3/4 C. green peas 1 carrot, sliced 2 stalks celery, sliced 1 red bell pepper, seeded and cut into chunks 1/4 C. oil for deep frying

Directions 1. Get a large mixing bowl: Toss in it the beef slices with cornstarch. Place it aside. 2. Get a small mixing bowl: Whisk in it the soy sauce and sugar. Add the mix to the beef and stir them well. Place the mix in the fridge for 2 h 20 min. 3. Place a large wok over medium heat. Pour in it 3 tbsp of olive oil and heat it. Add the garlic with onion and cook them for 8 min. 4. Add the soy sauce with snow peas, green peas, carrot, celery, and red bell pepper, a pinch of salt and pepper then cook them for 12 min. Place the mix aside. 5. Place another wok over medium heat. Heat 2 tbsp of oil in it. Drain the beef from the marinade and brown in it for 6 min on each side. 6. Stir in the cooked veggies mix and cook them for 2 min. Serve your stir fry warm. 7. Enjoy.

New York Wok

13

SWEET

Steak Stir Fry

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 203 kcal Fat 10 g Carbohydrates 9.7g Protein 16 g Cholesterol 39 mg Sodium 711 mg

Ingredients 3 tbsp soy sauce 2 tbsp rice wine 1 tbsp brown sugar 1/2 tsp cornstarch 1 tbsp vegetable oil 1 tbsp minced fresh ginger root

1 tbsp minced garlic 1 lb beef round steak, cut into thin strips 8 oz snow peas

Directions 1. Get a small mixing bowl: Mix in it the soy sauce, rice wine, brown sugar and cornstarch to make the sauce. 2. Place a large wok over medium heat. Add the garlic with ginger and cook them for 1 min. Stir in the beef and cook them for 3 min. 3. Stir in the snow peas and cook them for 4 min. Stir in the sauce and cook them until they start boiling while stirring all the time. 4. Cook the stir fry for 3 to 6 min or its sauce becomes thick. Adjust the seasoning of the stir fry then serve it warm. 5. Enjoy.

14

Sweet Steak Stir Fry

Sirloin

and Green Beans Stir Fry

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 4 Calories 376 kcal Fat 28.6 g Carbohydrates 6.3g Protein 23.1 g Cholesterol 76 mg Sodium 199 mg

Ingredients 1 clove garlic, minced 1/4 tsp ground black pepper 1 tsp cornstarch 1 tsp vegetable oil 1 lb sirloin tips, thinly sliced 3 tbsp vegetable oil

1/2 onion, thinly sliced 2 C. fresh green beans, washed and trimmed 1/4 C. chicken broth 1 tsp soy sauce

Directions 1. Get a large mixing bowl: Whisk in it the garlic, black pepper, cornstarch, and 1 tsp vegetable oil. 2. Place a large wok over medium heat. Add 2 tbsp of oil and heat them in it. Brown in it the beef for 3 min. Drain and place it aside. 3. Add the remaining oil and heat it. Cook in it the onion for 3 min. Stir in the broth with green beans. Put on the lid and cook them for 6 min over low medium heat. 4. Add the cooked beef back with soy sauce. Cook them for 3 min. Serve your stir fry warm with some rice. 5. Enjoy.

Sirloin and Green Beans Stir Fry

15

SESAME

Sirloin Flowers Stir Fry

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 267 kcal Fat 15.8 g Carbohydrates 9.1g Protein 22.6 g Cholesterol 49 mg Sodium 526 mg

Ingredients 2 tbsp vegetable oil 1 lb beef sirloin, cut into 2-inch strips 1 1/2 C. fresh broccoli florets 1 red bell pepper, cut into matchsticks 2 carrots, thinly sliced 1 green onion, chopped

1 tsp minced garlic 2 tbsp soy sauce 2 tbsp sesame seeds, toasted

Directions 1. Place a large wok over medium heat. Add the oil and heat it. 2. Cook in it the beef for 5 min. Stir the broccoli, bell pepper, carrots, green onion, and garlic. Cook them for 3 min. 3. Add the soy sauce and sesame seeds, a pinch of salt and pepper. Cook them for 3 min. Serve your stir fry warm. 4. Enjoy.

16

Sesame Sirloin Flowers Stir Fry

Peanut

Sirloin Stir Fry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 6 Calories 306 kcal Fat 21.1 g Carbohydrates 13.3g Protein 17.9 g Cholesterol 44 mg Sodium 243 mg

Ingredients 1 lb sirloin steak, cut into bite size strips 1 tbsp soy sauce 2 tsp cornstarch 1/4 tsp crushed red pepper 1 clove garlic, minced 2 tbsp vegetable oil

3 C. fresh broccoli florets 2 small onions, cut into wedges 1 (8 oz) can water chestnuts, drained 1/4 C. chicken broth 1/2 C. peanuts

Directions 1. Get a large bowl: Stir in it the beef with soy sauce, cornstarch, crushed red pepper and garlic. Place the mix in the fridge for 22 min. 2. Place a large wok over medium heat. Add the oil and heat it. Cook it in the beef for 6 min. 3. Add the broccoli, onions and water chestnuts. Cook them for 3 min. Stir in the broth and cook them until they start boiling. 4. Fold in the peanuts. Adjust the seasoning of the stir fry. Serve it warm. 5. Enjoy.

Peanut Sirloin Stir Fry

17

PURPLE

Orange Wok

Prep Time: 25 mins Total Time: 50 mins Servings per Recipe: 4 Calories 315 kcal Fat 18.6 g Carbohydrates 24.6g Protein 15 g Cholesterol 41 mg Sodium 1027 mg

Ingredients 1 large yellow bell pepper, seeded and chopped 1/2 large red bell pepper, seeded and chopped 1/2 small head cabbage, chopped 1 small head purple cauliflower, chopped 1 small onion, diced 1 C. water 1/2 lb boneless chuck, cut into 1-inch cubes

2 tbsp olive oil, divided 1 large orange - peeled, sectioned, and cut into large pieces 1 tbsp grated orange zest 1 large green onion, chopped 1/3 C. teriyaki sauce 1 tbsp oyster sauce

Directions 1. Bring a pot of water to a boil. Place a steamer on top. Combine in it the bell peppers, cabbage, cauliflower, and onion. Put on the lid and steam them for 12 min. 2. Beat the each chuck piece with a kitchen hammer until it becomes 1/2 inches thick. 3. Place a large wok over medium heat. Heat in it 1 tbsp of olive oil. Cook in it the beef for 6 min. 4. Add the remaining oil with orange sections, zest, and green onion. Sauté them for 4 min. Add the teriyaki and oyster sauce. Cook them for 2 min. 5. Adjust the seasoning of your stir fry then serve it warm. 6. Enjoy.

20

Purple Orange Wok

Chili

Tenderloin Stir Fry

Prep Time: 20 mins Total Time: 2 hrs Servings per Recipe: 4 Calories 267 kcal Fat 14.3 g Carbohydrates 16.8g Protein 18.7 g Cholesterol 58 mg Sodium 850 mg

Ingredients 1 lb beef tenderloin, cut into 1/2 inch strips 1/4 C. orange juice 1/4 C. seasoned rice vinegar 2 tbsp soy sauce 1 tbsp hot chile paste (such as sambal oelek) 1 tbsp brown sugar, or to taste 2 cloves garlic, minced

1/4 C. water 1 tsp cornstarch cooking spray 2 tbsp grated orange zest 1 bunch green onions, sliced - white parts and tops separated salt and freshly ground black pepper to taste

Directions 1. Get a large bowl: Stir in it the beef, orange juice, rice vinegar, soy sauce, hot chili paste, brown sugar, and garlic. Put on the lid and place it in the fridge for 1 h 30 min. 2. Drain the beef from the marinade and place it in a colander to drain for 6 min. Place the drained marinade aside. 3. Add the water and cornstarch then mix them well. Place the mix aside. 4. Grease a large wok with a cooking spray or oil. Heat over medium to high heat. Brown in it the beef for 3 min. 5. Add the light parts of green onion and orange zest. Sauté them for 1 min. 6. Add the marinade mix with the green onion tops. Cook them for 4 min until the marinade becomes thick. Adjust the seasoning of the stir fry then serve it warm. 7. Enjoy.

Chili Tenderloin Stir Fry

21

JUICY

Citrus Wok

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 507 kcal Fat 18.7 g Carbohydrates 59.2g Protein 27.4 g Cholesterol 61 mg Sodium 649 mg

Ingredients 1 1/2 lb beef top sirloin, thinly sliced 1/3 C. white sugar 1/3 C. rice wine vinegar 2 tbsp frozen orange juice concentrate 1 tsp salt 1 tbsp soy sauce 1 C. long grain rice 2 C. water 1/4 C. cornstarch

2 tsp orange zest 3 tbsp grated fresh ginger 1 1/2 tbsp minced garlic 8 broccoli florets, lightly steamed or blanched 2 C. oil for frying

Directions 1. Cover a baking sheet with a piece of foil or parchment paper. Place on it the beef strips. Place them in the fridge for 35 min. 2. Get a small mixing bowl: Whisk in it the sugar, rice vinegar, orange juice concentrate, salt and soy sauce to make the sauce. Place a large saucepan over medium heat. 3. Stir in it the water with rice. Cook them until they start boiling. Lower the heat and cook it cook it until the rice is done. 4. Place a large wok over medium heat. Heat the oil in it. Dust the beef slices with cornstarch. Cook them in batches in the hot oil until they become golden brown. Remove the oil from the wok and reserve 1 tbsp of oil in it. Cook in it the orange zest, ginger and garlic for 1 min. 5. Stir in the sauce mix and cook them until they start boiling. Cook them until they start boiling. Cook the mix for 6 min until it becomes thick. 6. Stir in the beef and cook them for 3 min. Serve your stir fry warm right away with the cooked rice. 7. Enjoy. 22

Juicy Citrus Wok

Classic

Peanut Steak Stir Fry

Prep Time: 15 mins Total Time: 1 hr 21 mins Servings per Recipe: 4 Calories 200 kcal Fat 11.9 g Carbohydrates 7.9g Protein 15.4 g Cholesterol 25 mg Sodium 996 mg

Ingredients 1/4 C. soy sauce 1 tbsp hoisin sauce 1 tbsp sesame oil 2 tsp white sugar 1 tbsp minced garlic 1 tbsp red pepper flakes (optional)

1 lb beef flank steak, thinly sliced 1 tbsp peanut oil 2 large green onions, thinly sliced

Directions 1. Get a large mixing bowl: Mix in it the soy sauce, hoisin sauce, sesame oil, sugar, garlic, and red pepper flakes. Add to it the beef slices and stir them. 2. Place the mix in the fridge for 1 h 10 min to marinate. 3. Place a large wok over medium heat. Heat the oil in it. Cook in it the green onion for 8 min. Add the beef and cook them for 6 min. 4. Serve your stir fry beef warm with some rice. 5. Enjoy.

Classic Peanut Steak Stir Fry

23

SWEET

and Savory Steak Stir Fry

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 4 Calories 354 kcal Fat 22.5 g Carbohydrates 15.8g Protein 22.2 g Cholesterol 57 mg Sodium 944 mg

Ingredients 1 lb round steak 4 tbsp soy sauce 4 tbsp white sugar 4 tbsp vegetable oil

2 cloves garlic, minced 2 green onions, chopped 2 tbsp sesame seeds

Directions 1. Slice the steak into strips and place it aside. 2. Get a large mixing bowl: Whisk in it the soy sauce, sugar, oil, garlic, and onions. Sit into it the beef strips. Place it in the fridge for 35 min. 3. Place a large wok over medium heat. Stir the beef with its marinade into the wok and cook it for 6 min. Stir the sesame seeds and cook them for 3 min. 4. Serve your steak stir fry warm with some rice. 5. Enjoy.

24

Sweet and Savory Steak Stir Fry

Classic

Steak and Wok

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 331 kcal Fat 21.1 g Carbohydrates 13.3g Protein 21.7 g Cholesterol 52 mg Sodium 419 mg

Ingredients 1/3 C. oyster sauce 2 tsp Asian (toasted) sesame oil 1/3 C. sherry 1 tsp soy sauce 1 tsp white sugar 1 tsp cornstarch 3/4 lb beef round steak, cut into 1/8-inch thick strips

3 tbsp vegetable oil, plus more if needed 1 thin slice of fresh ginger root 1 clove garlic, peeled and smashed 1 lb broccoli, cut into florets

Directions 1. Get a large mixing bowl: Combine in it the oyster sauce, sesame oil, sherry, soy sauce, sugar, and cornstarch. Mix them well to make the marinade. 2. Add the steak strips and stir them. Place the mix in the fridge for 35 min. 3. Place a large wok over medium heat. Add the garlic with ginger and cook them for 2 min. Drain them and discard them. 4. Add the broccoli and cook it for 8 min. Drain it and place it aside. Pour some more oil in the pan. Add the beef with its marinade and cook them for 6 min. 5. Stir in back the broccoli with a pinch of salt and pepper. Cook them for 4 min. Serve your stir fry warm with some rice. 6. Enjoy.

Classic Steak and Wok

25

ASIAN

Pepper Wok

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 312 kcal Fat 15.4 g Carbohydrates 17g Protein 26.1 g Cholesterol 69 mg Sodium 972 mg

Ingredients 1 lb beef top sirloin steak 1/4 C. soy sauce 2 tbsp white sugar 2 tbsp cornstarch 1/2 tsp ground ginger 3 tbsp vegetable oil, divided

1 red onion, cut into 1-inch squares 1 green bell pepper, cut into 1-inch squares 2 tomatoes, cut into wedges

Directions 1. Cut the beef steak into slices. 2. Get a large mixing bowl: Mix in it the soy sauce, sugar, cornstarch, and ginger. Mix them well. Add the beef slices and stir them to a coat. 3. Place a large wok over medium heat. Heat 1 tbsp of oil in it. Drain the beef strips and brown them in it in batches for 4 min per batch. 4. Add all the beef back into the wok with onion and cook them for 3 min. Add the bell pepper and cook them for another 3 min. 5. Stir in the tomato and cook them for 2 min. Serve your stir fry warm. 6. Enjoy.

26

Asian Pepper Wok

Ginger

Beef Steak Stir Fry

Prep Time: 12 mins Total Time: 30 mins Servings per Recipe: 4 Calories 391 kcal Fat 12.1 g Carbohydrates 54.7g Protein 18 g Cholesterol 27 mg Sodium 1862 mg

Ingredients 2 tsp vegetable oil 1 tbsp finely chopped garlic 1/2 tsp grated fresh ginger root 1/2 C. soy sauce 1/2 C. water 2/3 C. dark brown sugar

1 lb beef flank steak, sliced 1/4 inch thick on the diagonal 1/4 C. cornstarch 1 C. vegetable oil for frying 2 bunches green onions, cut in 2-inch lengths

Directions 1. Place a large saucepan over medium heat. Heat in it 2 tsp of vegetable oil. Add the ginger with garlic and cook them for 1 min. Drain them and discard them. 2. Add the soy sauce, water, and brown sugar. Cook them over medium high heat for 5 min to make the sauce. Turn off the heat and place it aside. 3. Get a large mixing bowl: Toss in it the beef with cornstarch, a pinch of salt and pepper. Place it aside for 12 min. 4. Place a large wok over medium heat. Heat 1 C. of oil in it until it starts sizzling. Add the beef slices and cook them until they become golden brown. 5. Drain them from the oil and place them on some paper towels aside. 6. Drain the remaining oil from the wok and place it aside. Add the cooked beef to the wok with the brown sugar sauce. Cook them for 1 min. 7. Stir in the green onion and cook them until they start boiling. Serve your stir fry warm. 8. Enjoy.

Ginger Beef Steak Stir Fry

27

GARLICKY

Cabbage and Wok

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 280 kcal Fat 22.1 g Carbohydrates 9.5g Protein 11.6 g Cholesterol 48 mg Sodium 508 mg

Ingredients 2 tbsp vegetable oil 4 cloves garlic, chopped 1/2 lb ground beef 1/2 small head cabbage, shredded 1 red bell pepper, cut into strips 2 tbsp soy sauce

1 tsp cornstarch 1/2 C. water 1 tsp ground black pepper

Directions 1. Place a large wok over medium heat. Add the oil and heat it. Cook in it the beef for 5 min. 2. Add the pepper with cabbage and cook them for 3 min. Mix the cornstarch with water in a small mixing bowl. 3. Add the soy sauce with cornstarch mix, a pinch of salt and pepper. Cook them for 5 min until the sauce becomes thick then serve it warm. 4. Enjoy.

30

Garlicky Cabbage and Wok

Kikkoman's

Steak and Broccoli Stir Fry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 265 kcal Fat 16.2 g Carbohydrates 16.3g Protein 15.2 g Cholesterol 41 mg Sodium 827 mg

Ingredients 3/4 lb boneless tender beef steak, rib eye, sirloin or flank 1 tbsp cornstarch 3 tbsp Kikkoman Soy Sauce, divided 1 large clove garlic, minced 1/2 tsp sugar 1 lb fresh broccoli, trimmed

4 tsp cornstarch 1/2 tsp crushed red pepper 3 tbsp vegetable oil, divided 1 medium onion, thinly sliced 2 tsp Kikkoman Seasoned Rice Vinegar

Directions 1. Cut the beef steak into slices. Get a large mixing bowl: Whisk in it 1 Tbsp. each cornstarch and soy sauce with garlic and sugar. Add the beef and stir it to coat. Place it aside for 12 min. Slice the broccoli into bite size pieces. Peel the broccoli stalks and slice them. 2. Get a small mixing bowl: Mix in it Cut the beef into slices. 3. Get a large mixing bowl: Mix in it the 1 C. water, remaining 2 Tbsp. soy sauce, 4 tsp cornstarch and crushed red pepper to make the sauce. 4. Place a large wok over medium heat. Add 1 tbsp of oil and heat it. Cook in it the beef for 2 min. Drain it and place it aside. 5. Add the rest of the oil to the same wok and heat it. Cook in it the broccoli with onion for 3 min. Add 1 tbsp of water. Put on the lid and cook them for 3 min while stirring often. Stir in the beef back with the sauce. 6. Cook them for 5 min until the sauce becomes thick. Serve your stir fry warm. 7. Enjoy

Kikkoman's Steak and Broccoli Stir Fry

31

ORANGE

Wok

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 397 kcal Fat 22.3 g Carbohydrates 22.7g Protein 24.9 g Cholesterol 73 mg Sodium 1263 mg

Ingredients 2 tbsp vegetable oil 1 lb round steak, cut into thin strips on the diagonal 1/4 C. orange peel, cut into slivers 1 clove garlic, minced 1/2 tsp ground ginger 2 tbsp cornstarch

1 C. beef broth 1/4 C. soy sauce 1/4 C. sherry 1/4 C. orange marmalade 1/2 tsp crushed red pepper flakes

Directions 1. Place a large oven over medium heat. Add the oil and heat it. Cook in it the beef in 3 batches for 4 min per batch. 2. Stir in back the beef with orange peel, garlic, and ginger. Cook them for 2 min. 3. Get a mixing bowl: Whisk in it the cornstarch, broth, soy sauce, sherry, marmalade, and red pepper. Stir the mix into the pan. 4. Cook them until they start boiling. Keep cooking them for 2 min. Serve your stir fry warm. 5. Enjoy.

32

Orange Wok

Condensed

Mushroom Asian Wok

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 8 Calories 290 kcal Fat 7.6 g Carbohydrates 26.4g Protein 26.4 g Cholesterol 39 mg Sodium 1271 mg

Ingredients 2 lb boneless beef sirloin or beef top round steaks (3/4" thick) 3 tbsp cornstarch 1 (10.5 oz) can (Condensed Beef Broth 1/2 C. soy sauce 2 tbsp sugar 2 tbsp vegetable oil 4 C. sliced shiitake mushrooms

1 head Chinese cabbage (bok choy), thinly sliced 2 medium red peppers, cut into 2"-long strips 3 stalks celery, sliced 2 medium green onions, cut into 2" pieces Hot cooked regular long-grain white rice

Directions 1. Cut the beef into strips. 2. Get a small mixing bowl: Whisk in it the cornstarch, broth, soy and sugar. Place it aside. 3. Place a large wok over medium heat. Brown in it the beef in batches for 4 min per batch. Drain it and place it aside. 4. Heat the rest of the oil in the same pan. Cook in it the mushrooms, cabbage, peppers, celery and green onions in batches for 4 min per batch. Place them aside. 5. Pout the broth mix into the same pan. Cook it until it starts boiling. Keep cooking it until it becomes thick. 6. Stir in back the cooked veggies with beef. Adjust the seasoning of the stir fry then serve it warm. 7. Enjoy.

Condensed Mushroom Asian Wok

33

OYSTER

Wok

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 267 kcal Fat 20.2 g Carbohydrates 9.3g Protein 12 g Cholesterol 40 mg Sodium 538 mg

Ingredients 8 oz beef filet, cut into 1/2 inch strips 2 tbsp vegetable oil 1 onion, chopped 1 clove garlic, minced 1 tsp chopped fresh ginger root 1 green bell pepper, chopped 1 carrot, chopped

1 (10.5 oz) can beef broth 1 tbsp cornstarch 1 tsp white sugar 1 tbsp soy sauce 1 tbsp oyster sauce salt and pepper to taste

Directions 1. Place a large wok over medium heat. Heat the oil in it. Add the beef and cook it for 6 min. 2. Stir in the onion, garlic and ginger. Cook them for 6 min. Stir in the pepper, carrot and beef broth. Lower the heat and let them cook. 3. Get a small mixing bowl: Whisk in it the flour, sugar, soy sauce and oyster sauce. Add the mix to the wok and stir them to coat. 4. Season the stir fry with some salt and pepper. Cook until the sauce becomes thick then serve it warm. 5. Enjoy.

34

Oyster Wok

Peanut

and Orange Juice Sirloin Stir Fry

Prep Time: 25 mins Total Time: 1 hr 31 mins Servings per Recipe: 6 Calories 189 kcal Fat 7.8 g Carbohydrates 7.5g Protein 21.1 g Cholesterol 39 mg Sodium 326 mg

Ingredients 1 1/2 lb beef top sirloin, thinly sliced 1 tbsp low-sodium soy sauce 1 tbsp cornstarch 1 tsp dark sesame oil 1/2 tsp baking soda 1 tbsp low-sodium soy sauce 2 tbsp frozen orange juice concentrate, thawed 1 tbsp rice vinegar 1 tsp dark sesame oil

1 tbsp brown sugar 1 tsp cornstarch 1 tbsp peanut oil 3 cloves garlic, minced 1 tbsp minced fresh ginger root 1 tbsp finely shredded orange zest 1/4 tsp red pepper flakes

Directions 1. Get a large mixing bowl: Toss in it the beef, 1 tbsp of soy sauce, 1 tbsp cornstarch, 1 tsp sesame oil, and baking soda. Put on the lid and place the mix in the fridge for 2 h. 2. Place a large wok over medium heat. Heat the peanut oil in it. Add the garlic, ginger, orange zest, and red pepper flakes. Cook them for 1 min. 3. Stir in the beef and cook them for 6 min. 4. Get a small mixing bowl: Mix in it 1 tbsp soy sauce, orange juice concentrate, rice vinegar, 1 tsp sesame oil, brown sugar, and 1 tsp cornstarch. 5. Add the mix too the wok and cook them for 1 min. Adjust the seasoning of the stir fry then serve it warm. 6. Enjoy.

Peanut and Orange Juice Sirloin Stir Fry

35

TERIYAKI STEAK

and Veggies Stir Fry

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 312 kcal Fat 11.7 g Carbohydrates 24.4g Protein 28 g Cholesterol 60 mg Sodium 1138 mg

Ingredients 1 beef bouillon cube 1/3 C. boiling water 5 tbsp low-sodium soy sauce 2 tbsp cornstarch 1 tbsp teriyaki sauce 1 lb beef round steak, cut into thin strips

1 tbsp olive oil 2 tsp white sugar 1 (16 oz) package frozen stir-fry vegetables 1 (4 oz) can sliced water chestnuts, undrained

Directions 1. Get a large mixing bowl: Stir in it the bouillon cube with water. Add the soy sauce, cornstarch, teriyaki sauce, sugar and beef. 2. Place a large wok over medium heat. Heat the oil in it. Add the veggies mix and cook them for 2 min. Add the chestnuts and put on the lid. Cook them for 6 min. 3. Drain the veggies and place them aside. Add the beef mix to the pan. Cook them for 6 min. Stir in the cooked veggies and cook them for 2 min. 4. Put on the lid and cook them for 3 min. Serve your stir fry warm. 5. Enjoy.

36

Teriyaki Steak and Veggies Stir Fry

Sherry Chard and Wok

Prep Time: 20 mins Total Time: 2 hrs Servings per Recipe: 6 Calories 197 kcal Fat 13.2 g Carbohydrates 9.5g Protein 10.6 g Cholesterol 18 mg Sodium 707 mg

Ingredients 1/4 C. chicken stock 1 1/2 tbsp cornstarch 3 tbsp hot chili oil 2 tbsp hoisin sauce 1 tbsp oyster sauce 1 tbsp dry sherry 2 tsp sugar 2 tsp soy sauce 2 tsp crushed red pepper flakes 1 lb flank steak, thinly sliced (see Cook's Note)

2 tbsp peanut oil 2 tbsp chopped garlic 1 bunch Swiss chard - rinsed, stems removed and cut into 1/2 inch slices 2 green onions, cut into thin slivers about 2 inches long 1 tsp salt 1/4 tsp black pepper

Directions 1. Get a large mixing bowl: Mix in it the stock with cornstarch. Add the hot chili oil, hoisin sauce, oyster sauce, sherry, sugar, soy sauce, and crushed red pepper flakes. Whisk them well. 2. Stir in the beef. Place the mix in the freezer with the lid on for 1 h. Place it aside to loosen for 35 min. 3. Place a large wok over medium heat. Heat the oil in it. Cook in it the garlic for 30 sec. 4. Add the Swiss chard and green onions. Cook them for 4 min. Place the mix aside. 5. Add the beef mix and cook it for 6 min. Stir in the cooked veggies mix with a pinch of salt and pepper. Serve your stir fry right away. 6. Enjoy.

Sherry Chard and Wok

37

TERIYAKI NOODLES

and Orange Jam Steak Stir Fry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 566 kcal Fat 22.3 g Carbohydrates 67.8g Protein 24.2 g Cholesterol 55 mg Sodium 593 mg

Ingredients 2 C. uncooked long grain white rice 1 quart water 1 tbsp light sesame oil 4 cloves garlic, crushed 5 tbsp butter 2 lb flank steak, cut into thin strips salt to taste 4 tsp red pepper flakes 3 1/2 tbsp teriyaki sauce 12 oz fresh mushrooms, sliced 1 large sweet onion, sliced 1/2 head cabbage, sliced into strips

1 green bell pepper, cut into strips 1 red bell pepper, cut into strips 1 yellow bell pepper, cut into strips 1 tsp cornstarch 1 tbsp brown sugar 1/2 C. beef broth 2 tbsp orange jam 1 (5 oz) can chow mein noodles mustard powder to taste

Directions 1. Cook the rice according to the direction on the package. 2. Place a large wok over medium heat. Heat the oil in it. Add 2 cloves of garlic and cook them for 2 min 30 sec. Stir in half butter until it melts. 3. Sprinkle 2 tsp red pepper flakes on the beef. Add it to the wok and cook it for 12 min. Drain and beef and place it in a shallow bowl. 4. Pour 3 tbsp of teriyaki sauce over the beef and stir it. Place it aside. 5. Heat the rest of the butter in another pan. Cook in it the rest of the garlic for 2 min 30 sec. Place the garlic aside. 6. Add the mushrooms and onions. Cook them for 4 min. Add the cabbage, green bell pepper, red bell pepper, and yellow bell pepper. Cook them for 4 min. 7. Drain the veggies and place them aside. Drain the beef from the teriyaki sauce and place it aside. 40

Teriyaki Noodles and Orange Jam Steak Stir Fry

8. Stir the remaining 1/2 tbsp teriyaki sauce into 1/2 of the wok drippings. Add the teriyaki sauce from the beef, the reserved garlic, cornstarch, brown sugar, beef broth, and orange jam. 9. Simmer it over low heat for 6 min until the sauce becomes thick. Discard the garlic. Stir in the beef. 10. Add the veggies then serve your stir fry warm with rice and noodles. 11. Enjoy.

41

CHILI

Peanut Ramen and Wok

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 409 kcal Fat 17.5 g Carbohydrates 34.9g Protein 28.1 g Cholesterol 52 mg Sodium 873 mg

Ingredients 1 1/2 C. water 2 (3 oz) packages beef flavored ramen noodles 1/2 C. beef broth 2 tbsp Thai chili peanut sauce 1 tbsp soy sauce 1/8 tsp ground ginger 1 tbsp olive oil 3/4 lb beef top round steak, cut into 1/4-inch strips 1 tbsp olive oil 1/2 carrot, cut into matchsticks

1 stalk celery, thinly sliced 3 green onions, thinly sliced 1/4 C. thinly sliced red bell pepper 2 C. shredded cabbage 1 C. bean sprouts 4 fresh mushrooms, thinly sliced salt and pepper to taste

Directions 1. Pour the water in a large saucepan. Cool it until it starts boiling over medium heat. Add the noodles with 1 seasoning packet. Cook it until it starts boiling for 4 to 5 min. Remove it from the water and place it in a sieve to drain. 2. Get a large mixing bowl: Mix in it the broth, peanut sauce, soy sauce, and ground ginger. Place a large wok over medium heat. Heat 1 tbsp olive oil in it. Add the steak and brown it for 4 min. Drain and place it aside. 3. Add the rest of the oil and heat it. Cook in it the carrot, celery, green onion, and bell pepper for 6 min. Cook them for 3 min. 4. Stir in the cabbage, bean sprouts, mushrooms and the broth mix. Put on the lid and cook them for 4 min. 5. Add the steak strips with noodles, a pinch of salt and pepper. Serve your stir fry warm. 6. Enjoy. 42

Chili Peanut Ramen and Wok

Sherry

Beef Steak Stir Fry

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 211 kcal Fat 15 g Carbohydrates 4.6g Protein 13.9 g Cholesterol 36 mg Sodium 154 mg

Ingredients 1 1/2 tbsp dry sherry 3 tbsp oyster sauce 1/2 tsp white sugar 2 tsp cornstarch

2 tbsp peanut oil 1 lb flank steak, thinly sliced 6 green onions, cut into 1/2-inch pieces

Directions 1. Get a small mixing bowl: Whisk in it the sherry, oyster sauce, sugar, and cornstarch to make the sauce. 2. Place a large wok over medium heat. Add the steak slices and cook them for 4 min. Add the sauce with green onion. Cook them for 12 min. 3. Adjust the seasoning of your stir fry then serve it warm. 4. Enjoy.

Sherry Beef Steak Stir Fry

43

BAMBOO

Sirloin Stir Fry

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 311 kcal Fat 12.3 g Carbohydrates 27g Protein 23.5 g Cholesterol 61 mg Sodium 1992 mg

Ingredients 1 tbsp vegetable oil 1 1/2 lb beef sirloin strips 2/3 C. soy sauce 2 tsp monosodium glutamate (MSG) 1/3 C. chicken broth 1/3 C. white sugar 3 small onions, sliced 2 C. chopped celery

1 (14 oz) can bamboo shoots, drained and chopped 4 green onions, sliced 1 (4.5 oz) can mushrooms, drained 1 (8 oz) can water chestnuts, drained 1 tsp cornstarch

Directions 1. Place a large wok over medium heat. Heat the oil in it. Add the beef and cook it for 4 min. 2. Add the soy sauce, MSG, broth, and sugar, onion and celery. Cook them for 4 min. Add the bamboo shoots, green onions, mushrooms, and water chestnuts. Cook them for 4 min. 3. Lower the heat and mix in the cornstarch. Cook them for 2 min until the sauce becomes thick. Serve your stir fry warm. 4. Enjoy.

44

Bamboo Sirloin Stir Fry

Classic

Sirloin and Veggies Stir Fry

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 333 kcal Fat 9.6 g Carbohydrates 35.3g Protein 25.2 g Cholesterol 39 mg Sodium 322 mg

Ingredients 1 lb beef top sirloin steak boneless, cut 1 inch thick 4 C. assorted fresh vegetables, such as sugar snap peas, broccoli florets, bell pepper and carrot strips 1 clove garlic, minced

1/2 C. prepared stir-fry sauce 1/8 tsp crushed red pepper, or to taste 2 C. hot cooked rice 2 tbsp unsalted dry-roasted peanuts (optional)

Directions 1. Slice the beef in half and cut it into strips. 2. Place a large wok over medium heat. Stir in it the veggies with 3 tbsp water. Put on the lid and cook them for 5 min. Drain the veggies and place them aside. 3. Place another wok over medium heat. Heat a splash of oil in it. Add the half of the beef with garlic. Cook them for 6 min. Drain them and place them aside. 4. Repeat the process with the rest of the garlic and beef strips. 5. Stir in the cooked veggies with the beef, stir-fry sauce and crushed red pepper. Cook them for 2 min. 6. Serve your stir fry warm with some noodles and roasted peanuts. 7. Enjoy.

Classic Sirloin and Veggies Stir Fry

45

SESAME VEGGIES

and Steak Stir Fry

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 5 Calories 364 kcal Fat 13.8 g Carbohydrates 45.4g Protein 15 g Cholesterol 103 mg Sodium 614 mg

Ingredients 3/4 C. cornstarch 1/2 C. water 2 eggs 1 lb flank steak, cut into thin strips 1/2 C. canola oil, or as needed 1 large carrot, cut into matchstick-size pieces 1 green bell pepper, cut into matchstick-size pieces 1 red bell pepper, cut into matchsticksize pieces

3 green onions, chopped 1/4 C. minced fresh ginger root 5 garlic cloves, minced 1/2 C. white sugar 1/4 C. rice vinegar 3 tbsp soy sauce 1 tbsp sesame oil 1 tbsp red pepper flakes, or to taste

Directions 1. Get a large mixing bowl: Place the cornstarch in it. Add the water gradually while mixing all the time. Add the eggs and mix them well. Coat the steak strips with the eggs mix. Place a large deep wok over medium heat. Heat the oil in it. Add 1/4 of the beef strips in it. Cook them for 4 min. Remove the beef from the oil and place it aside to drain. 2. Repeat the process with the rest of the beef. Remove the oil from the wok and leave 1 tbsp of it. Add the carrot, green bell pepper, red bell pepper, green onions, ginger, and garlic. Cook them for 4 min over high heat. 3. Get a small mixing bowl: Mix in it the sugar, rice vinegar, soy sauce, sesame oil, and red pepper to make the sauce. Add it to the veggies. Cook them until they start boiling. Add the fried beef strips. Cook them for 4 min. Serve your stir fry hot. Enjoy.

46

Sesame Veggies and Steak Stir Fry

Asian

Consomme Steak Stir Fry

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 8 Calories 244 kcal Fat 7.6 g Carbohydrates 19.2g Protein 24.2 g Cholesterol 56 mg Sodium 884 mg

Ingredients 2 lb beef round steak, cut into thin strips 2 tbsp vegetable oil 1 (10.75 oz) can condensed tomato soup 1 (10.5 oz) can beef consomme 4 medium green bell peppers, cut into 1 inch pieces 1/4 C. soy sauce 2 tbsp cornstarch

1 tsp white sugar 1/4 tsp ground ginger, or to taste 1/4 tsp garlic salt 1/4 tsp ground black pepper 1 1/2 C. hot cooked rice

Directions 1. Place a large wok over medium heat. Heat the oil in it. Add the beef and cook it for 12 min. Place it aside. 2. Get a large mixing saucepan: Mix in it the tomato soup, beef consomme, green peppers, soy sauce, cornstarch, sugar, ginger, garlic salt, and pepper. 3. Cook them over medium heat until they start simmering to make the sauce. Keep cooking the sauce for 12 min until it becomes thick. Add the green peppers with beef. 4. Cook them for 22 min. Serve your stir fry hot. 5. Enjoy.

Asian Consomme Steak Stir Fry

47

FANCY

Sirloin Sherry Broccoli Stir Fry

Prep Time: 20 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 446 kcal Fat 23.2 g Carbohydrates 23.2g Protein 36.6 g Cholesterol 74 mg Sodium 916 mg

Ingredients 1/3 C. dry sherry 1/3 C. oyster sauce 2 tsp Asian (toasted) sesame oil 1 tsp soy sauce 1 tsp white sugar 1 tsp cornstarch 1 1/2 lb beef sirloin steak, trimmed and cut into 1/8-inch-thick slices

3 tbsp vegetable oil, plus more if needed 1 thin slice fresh ginger root 1 clove garlic, minced 1 lb broccoli, cut into florets 1 (16 oz) can sliced mushrooms, drained 8 oz snow peas

Directions 1. Get a small mixing bowl: Mix in it the sherry, oyster sauce, sesame oil, soy sauce, sugar, and cornstarch to make the sauce. 2. Place the beef steak slices in a bowl with the sauce mix. Toss them to coat. Place the mix in the fridge for 35 min. 3. Place a large wok over medium heat. Heat the oil in it. Add the garlic with ginger. Cook them for 2 min. Drain them and discard them. 4. Add the broccoli, mushrooms, and snow peas. Cook them for 8 min. Place them aside. 5. Add the beef steak with marinade to the pan. Cook them for 6 min until the sauce thickens. Stir in the cooked veggies. 6. Cook them for 4 min. Serve your stir fry warm. 7. Enjoy.

50

Fancy Sirloin Sherry Broccoli Stir Fry

Peanut Sauce

with Veggies and Steak Stir Fry

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 314 kcal Fat 21.9 g Carbohydrates 16.2g Protein 15.9 g Cholesterol 27 mg Sodium 939 mg

Ingredients Sauce: 1/4 C. rice vinegar 3 tbsp soy sauce 2 tbsp peanut butter 1 tbsp peanut oil 1 tbsp chile-garlic sauce (such as Sriracha(R)) 1 tsp sesame oil 1/4 C. cold water 1 tbsp cornstarch Stir-Fry: 1 tbsp peanut oil

3/4 lb beef flank steak, thinly sliced 1 tbsp peanut oil 2 carrots, cut into strips 1 green bell pepper, cut into strips 1 C. mushrooms, sliced 1 C. broccoli florets 1 bunch green onions, sliced 2 cloves garlic, minced 1 tbsp minced fresh ginger

Directions 1. Get a small mixing bowl: Mix in it vinegar, soy sauce, peanut butter, 1 tbsp peanut oil, chile sauce, and sesame oil to make the sauce mix. 2. Get a small mixing bowl: Whisk in it the cornstarch with water. 3. Place a large wok over medium heat. Heat 1 tbsp of oil in it. Add the beef and cook it for 4 min. 4. Place it aside. Heat the rest of the oil in it. Add the carrots, bell pepper, mushrooms, broccoli, green onions, garlic, and ginger. 5. Cook them for 5 min. Stir in back the beef. Lower the heat and add the sauce mix and cornstarch mix. Stir them to coat. 6. Put on the lid and cook them for 6 min. 7. Adjust the seasoning of you stir fry then serve it warm. 8. Enjoy. Peanut Sauce with Veggies and Steak Stir Fry

51

CASHEW

and Steak Stir Fry

Prep Time: 25 mins Total Time: 8 hrs 40 mins Servings per Recipe: 6 Calories 476 kcal Fat 27.2 g Carbohydrates 38.3g Protein 23.7 g Cholesterol 40 mg Sodium 1380 mg

Ingredients 1/2 C. soy sauce 1/2 C. white sugar 1/3 C. rice wine vinegar 1/3 C. minced garlic 1 tbsp sesame seeds 1 lb round steak, thinly sliced 1/4 C. peanut oil 2 C. 1-inch sliced asparagus 1 C. sliced fresh mushrooms, or more to taste 1 sweet onion, chopped

1 red bell pepper, sliced 1 bunch green onions, chopped into 1-inch pieces 1 C. whole cashews 1 tbsp sesame seeds 1 tbsp cornstarch (optional) 1 tbsp water (optional) 1 tbsp sesame seeds

Directions 1. Get a mixing bowl: Mix in it the soy sauce, sugar, rice wine vinegar, garlic, and 1 tbsp sesame seeds. Pour the mix into a zip lock bag. 2. Add the beef to it and seal it. Shake it to coat. Place it in the fridge for an overnight. 3. Place a large wok over medium heat. Heat the oil in it. Add the beef with marinade. Cook it for 6 min. 4. Add the asparagus, mushrooms, onion, bell pepper, and green onions. Cook them for 5 min. Stir in the cashews and 1 tbsp sesame seeds. Cook them for 4 min. 5. Get a small mixing bowl: Whisk in it the water with cornstarch. Add it to the wok and stir them. Cook them for 4 min. 6. Garnish your stir fry with sesame seeds then serve it warm. 7. Enjoy.

52

Cashew Steak Stir Fry

Mushroom

Steak Stir Fry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 207 kcal Fat 13.4 g Carbohydrates 5.5g Protein 16.4 g Cholesterol 47 mg Sodium 254 mg

Ingredients 1 tbsp peanut oil 1 lb beef round steak, sliced diagonally into 3 inch pieces 1/2 C. beef stock 2 tsp soy sauce 1 tbsp butter 3/4 C. onion, diced

3/4 C. celery, diced 1/4 lb mushrooms, chopped 1/4 lb fresh spinach, rinsed

Directions 1. Place a large wok over medium heat. Heat the oil in it. Cook in it the bee for 4 min. Add the stock, soy sauce and butter. Push the mix aside. 2. Stir in the onion, celery and mushrooms. Cook them for 5 min. Stir in the spinach and cook them for 3 min. Serve your stir fry warm. 3. Enjoy.

Mushroom Steak Stir Fry

53

QUICK

Broccoli Wok

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 141 kcal Fat 3.9 g Carbohydrates 14.3g Protein 13 g Cholesterol 24 mg Sodium 489 mg

Ingredients Nonstick cooking spray 2 C. broccoli florets, blanched 2 tbsp soy sauce 2 cloves garlic, minced

1/2 lb beef sirloin steak, thinly sliced 4 green onions, thinly sliced 1 C. Instant Brown Rice

Directions 1. Place a large wok over medium heat. Coat it with a cooking spray. Add the beef and cook it for 4 min. 2. Stir in the garlic, green onion, broccoli and soy sauce. Cook them for 2 min. 3. Prepare the rice according to the directions on the package. 4. Serve your stir fry warm with the rice. 5. Enjoy.

54

Quick Broccoli Wok

Sirloin

and Sake Potato Stir Fry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 315 kcal Fat 6.2 g Carbohydrates 48.1g Protein 13.7 g Cholesterol 13 mg Sodium 1109 mg

Ingredients 8 snow peas 1 tbsp vegetable oil 1/4 lb sirloin steak, thinly sliced 4 potatoes, cut into bite sized pieces 2 C. dashi soup

1/4 C. soy sauce 1/4 C. sake 1 tbsp white sugar 1 onion, chopped

Directions 1. Place the snow peas in a saucepan and cover it with water. Cook it until it start boiling over medium heat. Remove the snow peas from the water and place it aside. 2. Place a large wok over medium heat. Heat the oil in it. Add the beef and cook it for 4 min. Stir in the potato and cook it for 8 min. 3. Add the dashi soup, soy sauce, sake, and sugar. Cook them for 12 min. 4. Lower the heat and added the onion. Cook them for 16 min. Stir in the snow peas then serve your stir fry warm. 5. Enjoy.

Sirloin and Sake Potato Stir Fry

55

MINTY

Ginger Sirloin Stir Fry

Prep Time: 30 mins Total Time: 2 hrs 55 mins Servings per Recipe: 6 Calories 475 kcal Fat 34.4 g Carbohydrates 8.8g Protein 31.7 g Cholesterol 101 mg Sodium 1174 mg

Ingredients 1/4 C. olive oil 4 cloves garlic, minced 1 (1 inch) piece fresh ginger root, minced 1/4 C. fish sauce 1/4 C. reduced-sodium soy sauce 1 dash sesame oil 2 lb sirloin tip, thinly sliced 1 tbsp vegetable oil 2 cloves garlic, minced 3 green onions, cut into 2 inch pieces 1 large onion, thinly sliced

2 C. frozen whole green beans, partially thawed 1/2 C. reduced-sodium beef broth 2 tbsp lime juice 1 tbsp chopped fresh Thai basil 1 tbsp chopped fresh mint 1 pinch red pepper flakes, or to taste 1/2 tsp ground black pepper 1/4 C. chopped fresh cilantro

Directions 1. Get a small mixing bowl: Mix in it the olive oil, 4 cloves of garlic, ginger, fish sauce, soy sauce, and sesame oil. Transfer the mix to a zip lock bag. 2. Add the beef and seal it. Shake it to coat. Place it in the fridge for 2 h 10 min. Drain the beef tips and discard the marinade. 3. Place a large wok over medium heat. Heat the oil in it. Add the beef and cook it for 5 min. Drain it and place it aside. 4. Add 2 cloves of garlic, green onion, and onion with more oil if needed. Lower the heat and cook them for 6 min. 5. Add the cooked beef, green beans, beef broth, lime juice, basil, mint, red pepper flakes and pepper 6. Cook them for 2 min. Stir in the cilantro and serve your stir fry warm. 7. Enjoy. 56

Minty Ginger Sirloin Stir Fry

Quickest Wok

Prep Time: 10 mins Total Time: 12 mins Servings per Recipe: 4 Calories 308 kcal Fat 10.5 g Carbohydrates 26.9g Protein 23 g Cholesterol 39 mg Sodium 351 mg

Ingredients 1 tbsp vegetable oil 1 lb boneless sirloin steak, cut into thin slices 1 (14 oz) bag Birds Eye(R) Recipe Ready Broccoli Stir Fry

1/2 C. prepared stir-fry sauce 1 (10 oz) bag Birds Eye(R) Steamfresh(R) Long Grain White Rice, cooked according to package directions*

Directions 1. Place a large wok over medium heat. Heat the oil in it. Add the steak slices and brown them for 6 min. Place them aside. 2. Add the Broccoli Stir Fry to the pan. Cook them for 5 min. Stir in the back the steak with stir fry sauce. Cook them for 3 min. Serve your stir fry warm with some rice. 3. Enjoy.

Quickest Wok

57

MINIMAL

Broccoli Steak Stir Fry

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 163 kcal Fat 9.7 g Carbohydrates 7.1g Protein 11.3 g Cholesterol 27 mg Sodium 323 mg

Ingredients 1 (.88 oz) package Brown Gravy Mix 1 C. water 1/4 tsp Black Pepper, Coarse Grind 1 tbsp vegetable oil

3/4 lb flank steak, cut into thin strips* 2 C. broccoli florets

Directions 1. Get a mixing bowl: Mix in it the Gravy Mix, water and pepper. 2. Place a large wok over medium heat. Heat the oil in it. Brown in it the beef for 5 min. 3. Add the gravy mix with broccoli. Cook them until they start boiling. Put on the lid and cook them for 9 min. Serve your stir fry warm with some rice. 4. Enjoy.

60

Minimal Broccoli Steak Stir Fry

Shenzhen Province Steak Stir Fry

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 506 kcal Fat 13.6 g Carbohydrates 78.5g Protein 23.9 g Cholesterol 26 mg Sodium 392 mg

Ingredients 1 (8 oz) package dry Chinese noodles 1/4 C. hoisin sauce 1/4 C. dry sherry 1 tsp tangerine zest 1/4 tsp ground ginger 4 tsp vegetable oil 1 lb flank beef steak, cut diagonally into 2 inch strips 2 tsp vegetable oil

1/2 small butternut squash - peeled, seeded, and thinly sliced 1 C. sliced fresh mushrooms 1 large red onion, cut into 2 inch strips 3 C. cabbage, thinly sliced 1 tangerine, sectioned and seeded

Directions 1. Cook the noodles according to the directions on the package. 2. Get a small bowl: Mix in it the hoisin sauce, sherry, tangerine zest, and ground ginger. 3. Place a large wok over medium heat. Heat the oil in it. Add half of the beef and brown it for 4 min. Place it aside and repeat the process with the rest of the beef. 4. Heat the rest of the oil in the same pan. Cook in it the butternut squash, mushrooms, and onion for 8 min. 5. Stir in the cabbage and cook them for 3 min. Add the beef, tangerine sections, and hoisin mixture. Cook them for 4 min. Serve your stir fry warm. 6. Enjoy.

Shenzhen Province Steak Stir Fry

61

SESAME

Veggies and Steak Stir Fry

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 6 Calories 415 kcal Fat 15.3 g Carbohydrates 41.6g Protein 26.7 g Cholesterol 122 mg Sodium 676 mg

Ingredients 1 1/2 lb beef top round steak, cut into thin slices 2 eggs, beaten 1 C. cornstarch 1/2 C. water 1 C. oil for frying, or as needed 1 tbsp sesame oil 2 carrots, cut into matchstick-size pieces 1 green onion, chopped

5 tbsp minced fresh ginger root 5 cloves garlic, chopped 1/4 C. soy sauce 2 tbsp white vinegar 1/2 C. white sugar 1/4 tsp red pepper flakes 1 tbsp sesame seeds, or as needed

Directions 1. Get a small bowl: Mix in it the water with cornstarch. Add the beef slices and toss them to coat. 2. Place a large wok over medium heat 2 to 3 inches of oil in it. Deep fry in it the beef slices in batches for 5 min per batch. Drain them and place them aside. 3. Place a large wok over medium heat. Heat the sesame oil in it. Add the carrots, green onion, ginger, and garlic. Cook them for 6 min. 4. Add the soy sauce, white vinegar, sugar, and red pepper flakes. Cook them until they start boiling. Add the cooked beef slices with sesame seeds. 5. Serve your stir fry warm with some rice. 6. Enjoy.

62

Sesame Veggies and Steak Stir Fry

Veggies

Noodles and Wok

Prep Time: 30 mins Total Time: 45 mins Servings per Recipe: 8 Calories 201 kcal Fat 7g Carbohydrates 31.5g Protein 3.6 g Cholesterol 7 mg Sodium 368 mg

Ingredients 3 tbsp soy sauce 2 1/2 tbsp white sugar 2 tbsp sesame oil 2 tsp minced garlic Stir Fry Ingredients: 8 oz sweet potato noodles 4 oz lean beef, cut into 2-inch long strips

6 oz fresh spinach salt and ground black pepper to taste 1 tbsp vegetable oil, divided 1 small sweet onion, thinly sliced 4 mushrooms, stemmed and sliced 1 small carrot, cut into matchsticks

Directions 1. Get a small mixing bowl: Mix in it the soy sauce, sugar, sesame oil, and garlic. 2. Place a pot of salted water over medium heat. Cook it until it starts boiling. Add the potato noodles and cook it for 8 min. Drain it. 3. Get a large mixing bowl: Toss in it the potato noodles with 2 tbsp of soy sauce mix. 4. Squeeze the beef under some water from all the juices. Toss it in a mixing bowl with 2 tbsp of the soy sauce mix. 5. Place a pot of salted water over medium heat. Cook it until it starts boiling. Add the spinach and cook it for 2 min. Drain it and place it in an ice cold bowl. 6. Drain the spinach completely from the water. Toss it with a pinch of salt and pepper in a mixing bowl. Place a large wok over medium heat. Heat 1 tsp of oil in it. Add the onion and cook it for 3 min. Add the onion to the spinach bowl. 7. Heat 1 tsp of oil in the same pan. Sauté in it the mushroom for 3 min. Add it to the spinach and onion mix. 8. Heat 1 tsp of oil in the same pan. Add the carrot with beef and cook them for 3 min. Add the potato noodles and cook them for another 3 min. 9. Stir in the onion and spinach mix with the rest of the soy sauce mix. Toss them to coat. Serve your stir fry warm. Enjoy. Veggies Noodles and Wok

63

TROPICAL

Vanilla Wok

Prep Time: 15 mins Total Time: 3 hrs 43 mins Servings per Recipe: 2 Calories 1140 kcal Fat 67.5 g Carbohydrates 58.5g Protein 70 g Cholesterol 228 mg Sodium 1092 mg

Ingredients 1 (8 oz) can pineapple chunks - drained with juice reserved 2 tsp rice wine vinegar 2 tbsp soy sauce 1 tsp olive oil 1 tsp vanilla-flavored vodka 1/2 tsp ground ginger 1/2 tsp brown sugar 1/2 tsp white sugar 1 (1 1/2-lb) beef sirloin steak, cut into

1/4-inch strips 1 1/2 C. water 1/2 C. long grain white rice 2 tbsp olive oil

Directions 1. Get a large mixing bowl: Mix in it 1/3 C. reserved pineapple juice, rice wine vinegar, soy sauce, olive oil, vanilla vodka, ginger, brown sugar, and white sugar. 2. Combine the mix in a large zip lock bag with the sirloin strips. Seal the bag and shake them to coat. Place the mix in the fridge for 3 h 30 min. 3. Cook the rice according to the directions on the package. 4. Place a large wok over medium heat. Heat 2 tbsp of olive oil in it. Drain the beef strips and cook them for 3 min in the pan. 5. Cook the pineapple in a greased wok over medium heat for 5 min until it softens. 6. Stir the pineapple into the Wok then serve it warm with some rice. 7. Enjoy.

64

Tropical Vanilla Wok

Fancy

Chardonnay Wok

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 298 kcal Fat 10.7 g Carbohydrates 20.5g Protein 19.3 g Cholesterol 36 mg Sodium 525 mg

Ingredients 2 tbsp dark sesame oil 1/2 lb New York steak, cut into 1/4-inch strips 1 C. frozen broccoli florets 1 C. frozen sugar snap peas 1 C. baby carrots, cut into 1/4-inch pieces 1 green bell pepper, cut into chunks

1 C. Chardonnay wine 2 tbsp honey 2 tbsp dark soy sauce 1 tsp red pepper flakes

Directions 1. Place a large wok over medium heat. Heat the sesame oil in it. Add the beef and cook it for 6 min. Place it aside. 2. Add the broccoli, snap peas, carrots, and bell pepper. Cook them for 8 min. Place them aside. 3. Add the wine, honey, dark soy sauce, and red pepper flakes to the pan. Add the veggies with beef and toss them to coat. 4. Cook them for 12 min until the sauce thickens. Serve your stir fry warm. 5. Enjoy.

Fancy Chardonnay Wok

65

NAPA

Allspice Tenderloin Stir Fry

Prep Time: 30 mins Total Time: 3 hrs 45 mins Servings per Recipe: 4 Calories 529 kcal Fat 40.4 g Carbohydrates 12.1g Protein 29.8 g Cholesterol 90 mg Sodium 557 mg

Ingredients 4 (6 oz) beef tenderloin filets 2 tbsp salt-free seasoning blend 2 tbsp soy sauce 2 tbsp rice wine vinegar 2 tbsp sesame oil 2 tbsp ground allspice 1 tbsp minced fresh ginger 1 tbsp minced garlic 2 tbsp extra virgin olive oil, divided 2 C. shredded napa (Chinese) cabbage

1 C. chopped shiitake mushrooms 1 C. chopped cucumber 1 C. bean sprouts 1/2 C. fresh snow peas, trimmed 1 tbsp chopped green onions 2 C. chopped fresh spinach leaves 1 C. chopped fresh parsley

Directions 1. Massage the seasoning blend into the beef fillets and place it in a zip lock bag. 2. Get a shallow bowl: Mix in it the soy sauce, rice wine vinegar, sesame oil, allspice, ginger, and garlic. Pour the mix all over the beef. 3. Seal the bag and place it in the fridge for an overnight. 4. Before you do anything preheat the oven to 350 F. 5. Drain the beef fillets and pat them dry. Reserve the marinade. 6. Place a large wok over medium heat. Heat 1 tbsp of olive oil in it. Add the beef fillets and cook them for 6 min on each side. 7. Transfer them to a baking sheet and cook them in the oven for 12 min. 8. Place another wok over medium heat. Heat the rest of the oil in it. Add the cabbage, mushrooms, cucumbers, bean sprouts, snow peas, and green onions. Cook them for 6 min. 9. Add the spinach, parsley, and reserved marinade. Cook them for 6 min. 10. Slice the beef fillets into slices then serve them warm with your veggies stir fry. 11. Enjoy. 66

Napa Allspice Tenderloin Stir Fry

Sugar Snap

and Cranberries Stir Fry

Prep Time: 25 mins Total Time: 50 mins Servings per Recipe: 6 Calories 479 kcal Fat 27.4 g Carbohydrates 32g Protein 26 g Cholesterol 83 mg Sodium 93 mg

Ingredients 1 (14 oz) can jellied cranberry sauce 2 tbsp lemon juice 3/4 C. broccoli florets 3/4 C. sliced carrot 3/4 C. sugar snap peas 3/4 C. sliced onion 3 tbsp olive oil

1 tbsp minced garlic 2 lb cubed beef stew meat 1 tsp ground ginger

Directions 1. Get a small mixing bowl: Combine in it the lemon juice with cranberry sauce. 2. Place a large wok over medium heat. Heat a splash of oil in it. Add the broccoli, carrot, snap peas, and onion. Cook them for 6 min. Place the mix aside. 3. Heat the olive oil in the same pan. Cook in it the garlic for 1 min. Add the beef and cook it for 6 min. 4. Add the cooked veggies with ginger and cranberry sauce mix. Cook them for 6 min. Serve your stir fry warm. 5. Enjoy.

Sugar Snap and Cranberries Stir Fry

67

RICE WINE

Steak Stir Fry

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 4 Calories 95 kcal Fat 5.1 g Carbohydrates 6.6g Protein 6g Cholesterol 12 mg Sodium 205 mg

Ingredients 1 tbsp steak sauce 1 tbsp reduced-sodium soy sauce 1 tbsp rice wine vinegar 1 tbsp brown sugar 1 tbsp sesame oil, or to taste 1/4 C. sliced onion 1 tbsp minced fresh ginger root

1 (4 oz) boneless beef sirloin steak, thinly sliced 1/2 C. broccoli florets 1/2 C. sliced fresh mushrooms 1 clove garlic, minced (optional)

Directions 1. Get a small mixing bowl: Whisk in it the steak sauce, soy sauce, rice wine vinegar, and brown sugar. 2. Place a large wok over medium heat. Add the onion with ginger. Cook them for 4 min. Stir in the steak, broccoli, mushrooms, and garlic. Cook them for 10 min. 3. Stir in the sauce mix and cook them for 3 min. Serve your stir fry warm. 4. Enjoy.

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Rice Wine Steak Stir Fry

Hot

Basil Sirloin Stir Fry

Prep Time: 10 mins Total Time: 8 hrs 20 mins Servings per Recipe: 4 Calories 238 kcal Fat 13.6 g Carbohydrates 6.9g Protein 22.8 g Cholesterol 49 mg Sodium 643 mg

Ingredients 2 tbsp fish sauce 3 fresh red chile peppers, minced 3 cloves garlic, minced 1 (1 lb) beef sirloin or top round, cut into thin strips 2 tbsp peanut oil, divided 2 C. chopped asparagus

1/4 C. beef stock 1 C. basil leaves

Directions 1. Get a small mixing bowl: fish sauce, chile peppers, and garlic. Toss in it the beef. Place it in the fridge for an overnight. 2. Drain the beef and discard the marinade. 3. Place a large wok over medium heat. Heat 1 tbsp of peanut oil in it. Add the beef and cook it for 6 min. Drain it and place it aside. 4. Add the rest of the oil to the wok and heat it. Sauté in it the asparagus for 6 min. Add the beef stock and cook it until it starts simmering. 5. Stir in the beef back with basil and cook them for 2 min. Serve your stir fry warm. 6. Enjoy.

Hot Basil Sirloin Stir Fry

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SWEET AND SOUR

Wok

Prep Time: 25 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 484 kcal Fat 9.8 g Carbohydrates 66.7g Protein 30 g Cholesterol 63 mg Sodium 327 mg

Ingredients 1 lb round steak, thinly sliced 1 (1 inch) piece fresh ginger root, peeled and thinly sliced 1 tbsp soy sauce 1 tsp butter 1 red bell pepper, chopped 1 onion, chopped

12 mushrooms, sliced 1/4 C. sweet and sour sauce, or teriyaki sauce 4 C. cooked rice

Directions 1. Get a large mixing bowl: Stir in it the steak, ginger, and soy sauce. Cover the bowl and place it in the fridge for 35 min. 2. Place the wok over medium heat. Add the steak mix and put on the lid. Cook them for 6 min. Drain the beef and place it aside. 3. Heat the butter in the same wok until it melts. Add the bell pepper, onion, mushrooms, and sweet and sour sauce. Put on the lid and cook them for 4 min. 4. Add the beef back into the pan. Cook them for 3 min. Serve your stir fry warm with some rice. 5. Enjoy.

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Sweet and Sour Wok

Kiwi

Sirloin Stir Fry

Prep Time: 25 mins Total Time: 11 hrs 30 mins Servings per Recipe: 2 Calories 512 kcal Fat 28.3 g Carbohydrates 20.8g Protein 40.7 g Cholesterol 121 mg Sodium 1541 mg

Ingredients 1 lb beef sirloin 3 tbsp soy sauce 2 tbsp Korean cooking wine 1 tbsp white sugar 1 tbsp crushed ginger 2 cloves garlic, crushed 1 1/2 tsp brown sugar

1 tsp kiwi pulp 1/2 onion, chopped 4 spring onions, trimmed and chopped 1 tsp sesame oil 1 tbsp vegetable oil, or as needed

Directions 1. Place a large piece of plastic around the beef sirloin and place it in the freeze for 1 h 10 min. Thinly slice the sirloin. 2. Get a large mixing bowl: Mix in it the soy sauce, cooking wine, white sugar, ginger, garlic, and brown sugar. Toss in it the beef slices. 3. Add the kiwi pulp, onion, and spring onions. Put on the lid and place the mix in the fridge for 2 h 10 min. 4. Add the sesame oil and place the mix in the fridge for an overnight. 5. Place a large wok over medium heat. Add to it the beef mix and cook it for 6 min. Serve your stir fry warm. 6. Enjoy.

Kiwi Sirloin Stir Fry

73

TOFU

Steak Stir Fry

Prep Time: 25 mins Total Time: 35 mins Servings per Recipe: 4 Calories 421 kcal Fat 23.1 g Carbohydrates 27.5g Protein 32.8 g Cholesterol 50 mg Sodium 1167 mg

Ingredients 3 tbsp oyster sauce 2 tbsp soy sauce 1 tbsp mirin (sweetened rice wine) 2 tbsp olive oil, divided 1 large red onion, halved and thinly sliced 2 (10 oz) ribeye steaks, sliced 1/4-inch

thick and 1-inch long 8 heads baby bok choy, trimmed 1/3 (12 oz) package tofu, cut into 1/3inch cubes 1 (3 oz) package enoki mushrooms, roots removed

Directions 1. Get a small mixing bowl: Mix in it the oyster sauce, soy sauce, and mirin. 2. Place a large wok over medium heat. Heat 1 tbsp of oil in it. Cook in it the red onion for 2 min. Place it aside. 3. Heat the rest of the oil in the same pan. Cook in it the steak over high heat for 6 min. Place it aside. 4. Add the onion back into the wok with bok choy, tofu, and enoki mushrooms. Sauté them for 4 min. Add the steak slices with the soy sauce mix. 5. Stir them to coat. Cook them for 1 min. Serve your stir fry warm. 6. Enjoy.

74

Tofu Steak Stir Fry

Hibachi

Prep Time: 10 mins

Tofu

Total Time: 20 mins Servings per Recipe: 2 Calories 236.2 Fat 13.4g Cholesterol 0.0mg Sodium 826.1mg Carbohydrates 14.9g Protein 18.7g

Ingredients 15 ounces extra firm tofu, drained and sliced 3 tbsps low sodium soy sauce 1 tbsp rice vinegar 2 tsps sesame oil

1 tbsp honey 1 tsp ground ginger cooking spray

Directions 1. Place the tofu slices on a baking tray and cover them with another heavy tray. 2. Let them sit for 40. Drain the tofu slices and pat them dry. 3. Get a mixing bowl: Whisk in it the Tamari, rice vinegar, sesame oil, honey, ground ginger, a pinch of salt, and pepper. 4. Stir in the tofu slices and toss them to coat. Cover the bowl and let it sit for 2 h to overnight. 5. Place a large wok over medium heat. Coat it with a cooking spray. 6. Drain the tofu slices and cook them for 2 to 3 min on each until they become golden brown. 7. Serve your tofu warm with some rice and roasted veggies. 8. Enjoy.

Hibachi Tofu

75

TILAPIA

Japan

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 5 Calories 245.6 Fat 4.8g Cholesterol 62.5mg Sodium 1680.0mg Carbohydrates 23.3g Protein 28.1g

Ingredients 1 tbsp oil 5 tilapia fillets 1/2 C. brown sugar 1/4 C. seasoned rice wine vinegar 1/2 C. soy sauce

1 tsp ginger, grated 1/2 tsp garlic, minced

Directions 1. 2. 3. 4.

Season the tilapia fillets with some salt and pepper. Place a large wok over medium heat. Heat in it the oil. Cook in it the tilapia fillets for 3 to 5 min on each side. Get a mixing bowl: Whisk in it the soy sauce with brown sugar, wine vinegar, ginger, garlic, and a pinch of salt. 5. Pour the sauce over the fish fillets. Let them cook until the sauce becomes thick. 6. Serve them hot with some steamed rice. 7. Enjoy.

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Tilapia Japan

Teriyaki

Stir Fried Veggies

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 60.9 Fat 2.3g Cholesterol 5.0mg Sodium 377.3mg Carbohydrates 9.3g Protein 2.2g

Ingredients 1 lb. green beans, cut into pieces 2 medium carrots, cut into strips 1 tbsp butter 1 tsp cornstarch 3 tbsps teriyaki sauce

1 tbsp water 1 tsp sesame seeds

Directions 1. Place a saucepan of water over high heat. Cook in it the green beans and carrots for 9 min. 2. Drain them and pat them dry. 3. Place a large wok over medium heat. Heat in it the butter until it melts. 4. Add the cornstarch with water and teriyaki sauce. Mix them well. 5. Stir in the veggies and cook them for 1 min. 6. Serve your veggies stir fry hot with some sesame seeds. 7. Enjoy.

Teriyaki Stir Fried Veggies

77

TERIYAKI

Pasta Salad

Prep Time: 20 mins Total Time: 37 mins Servings per Recipe: 2 Calories 636.9 Fat 20.1g Cholesterol 115.2mg Sodium 3575.6mg Carbohydrates 59.8g Protein 54.7g

Ingredients 3.5 oz. dried somen noodles, or any thin noodle 4 tbsps soy sauce 3 tbsps mirin 2 tsps brown sugar 1/4 C. water 2 tbsps canola oil 2 tsps cornflour

12.5 oz. skinless chicken breasts, cut into bite-sized pieces 1 carrot, julienned 1 bunch bok choy, chopped 1 spring onion 2 tsps grated gingerroot

Directions 1. 2. 3. 4.

Get a mixing bowl: Whisk in it 2 tsp of water with cornflour. Bring a large pot of water to a boil. Cook in it the noodles for 4 min. Drain it and place it aside. Get a mixing bowl: Whisk in it the soy sauce, mirin, brown sugar, and water to make the teriyaki sauce. 5. Place a large wok over high heat. Heat in it 1 tbsp of oil. 6. Cook in it the chicken for 6 min. Season it with a pinch of salt and pepper. 7. Drain it and place it aside. 8. Heat the rest of the oil in the wok. Cook in it the carrot with bok choy for 8 min. 9. Stir in the somen noodles and cook them for 40 sec. 10. Stir in the cooked chicken with green onion, ginger, a pinch of salt and pepper. 11. Add the cornstarch mixture with teriyaki sauce. Cook them while stirring until the sauce becomes thick. 12. Add the pasta and toss them to coat. Serve your salad warm. 13. Enjoy. 80

Teriyaki Pasta Salad

Egg Noodle Teriyaki

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 4 Calories 1010.7 Fat 32.3g Cholesterol 230.2mg Sodium 1272.3mg Carbohydrates 94.0g Protein 83.2g

Ingredients 4 tbsps maple syrup 4 salmon fillets, skinned and cut into bit size pieces 2 spring onions, green onion sliced 1 red capsicum, deseeded and sliced

7 oz. snow peas 1 tbsp sesame oil 1 lime, juice 14 ozegg noodles, cooked

Directions 1. 2. 3. 4.

Place a large deep wok over high heat. Heat in it the oil. Cook in it the ginger with garlic for 40 sec. Stir in the maple syrup with soy sauce. Cook them for 1 min. Stir in the salmon and cook them for 3 min. Fold the spring onions with capsicum, snow peas, a pinch of salt and pepper. Cook them for 3 min. 5. Stir in the lime juice with sesame oil. Turn off the heat. 6. Fold the egg noodles into the mixture and serve it hot. 7. Enjoy.

Egg Noodle Teriyaki

81

FULL MANGO

Skillet

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 474.4 Fat 27.7g Cholesterol 98.8mg Sodium 919.0mg Carbohydrates 32.1g Protein 26.8g

Ingredients 8 ounces sliced fresh mushrooms 1 medium red onion, chopped 3 tbsps butter 1 lb. boneless beef top sirloin steak, trimmed and sliced 16 ounces mangoes, pitted and cut into chunks 1/2 C. beef stock

1 tbsp cornstarch 1/4 C. teriyaki sauce ground black pepper 1/4 lb. snow peas 4 green onions, chopped 1 -2 C. steamed cooked brown rice

Directions 1. 2. 3. 4.

Place a large wok over medium heat. Heat in it the butter. Cook in it the onion with mushrooms for 4 min. Stir in the beef and cook them for 3 min. Stir in the stock and let them cook for 6 min. Get a mixing bowl: Mix in it the teriyaki sauce with cornstarch. Add them to the wok with a pinch of salt and pepper. 5. Cook them until the sauce becomes thick. Add the mango with green onions and snow peas. 6. Serve your fruity stir fry with white rice. 7. Enjoy.

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Full Mango Skillet

Teriyaki Pasta

Prep Time: 45 mins Total Time: 1 hr 45 mins Servings per Recipe: 12 Calories 286.1 Fat 5.8g Cholesterol 21.9mg Sodium 706.2mg Carbohydrates 42.6g Protein 15.7g

Ingredients 1 lb. boneless skinless chicken breast, cut into bite size pieces 1/2 C. soy sauce 1/2 C. sugar 1 tsp minced garlic 1 tsp minced ginger 1 1/2 tsps rice wine vinegar 4 tbsps canola oil

1 lb. linguine 1 large onion, sliced into strips 1 bell pepper, sliced into strips 2 carrots, sliced into strips 1 (6 ounces) cans sliced water chestnuts 1 (6 ounces) cans sliced bamboo shoots

Directions 1. 2. 3. 4.

Get a zip lock bag: Pour in it the soy sauce, sugar, garlic, ginger, vinegar, and 2 tbsp oil. Add the chicken dices and seal the bag. Shake it to coat. Place it overnight in the fridge. Place a large wok over medium heat. Heat in it the oil. Drain the chicken pieces and cook them for 7 min. Season them with a pinch of salt and pepper. 5. Place the chicken marinade aside for later use. 6. Drain it and place it aside. Cook the carrot in the same wok for 2 min. 7. Stir in the onion with pepper, chestnuts, bamboo shoots, a pinch of salt and pepper. cook them for 4 min. 8. Stir in the cooked chicken with reserved marinade. Bring them to a boil and cook them for 6 min. 9. Add the pasta and toss them to coat. Serve your pasta and chicken stir fry immediately. 10. Enjoy.

Teriyaki Pasta

83

VEGETARIAN

Teriyaki Skillet

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 179.7 Fat 14.4g Cholesterol 0.0mg Sodium 706.6mg Carbohydrates 5.4g Protein 9.7g

Ingredients 14 ounces extra firm tofu, drained and diced 3 tbsps sesame seed oil

1 C. broccoli floret 1/4 C. teriyaki sauce

Directions 1. 2. 3. 4. 5. 6.

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Place a large wok over high heat. Heat in it the oil. Cook in it the tofu for 3 to 4 min. Stir in the broccoli and cook them for 11 mi. Stir in the teriyaki sauce with a pinch of salt and pepper. Lower the heat and let them cook until the sauce thickens. Serve it hot with some rice. Enjoy.

Vegetarian Teriyaki Skillet

West Indian

Teriyaki Fish

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 2 Calories 365.6 Fat 15.5g Cholesterol 51.6mg Sodium 1866.5mg Carbohydrates 31.4g Protein 27.1g

Ingredients 2 tbsps prepared teriyaki sauce 2 tbsps dark soy sauce 2 1/2 tbsps brown sugar 1 1/2 tbsps olive oil 2 tbsps grated ginger 1 tbsp red wine vinegar 2 tbsps sliced scallions 1 1/2 small limes

1/2 tsp lime zest 1 pinch red pepper flakes 1/2 tsp chopped garlic 1 pinch salt 1 pinch black pepper 8 ounces salmon fillets

Directions 1. Get a mixing bowl: Whisk in it the Teriyaki sauce, soy sauce, brown sugar, grated ginger, red wine vinegar. 2. Stir in the scallions, lime zest, and juice of one lime, chopped garlic, oil, a pinch of salt and red pepper flakes. 3. Place a large wok over medium heat. Pour in it the sauce and heat it for 2 min. 4. Sprinkle some salt and pepper over the salmon fillets. 5. Add them to the wok and let them cook for 3 to 4 min on each side and until the sauce becomes thick. 6. Serve your glazed salmon fillets hot with some rice. 7. Enjoy.

West Indian Teriyaki Fish

85

MEDITERRANEAN

Meets Japanese Skillet

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 719.0 Fat 56.0g Cholesterol 148.0mg Sodium 1360.1mg Carbohydrates 15.0g Protein 38.6g

Ingredients olive oil 2 lb. lamb fillets, sliced into strips 2 tsps sesame oil 2 garlic cloves, crushed 1 brown onion, sliced 2 red chilies, seeded and chopped 1/2 C. teriyaki sauce 4 tbsp sweet chili sauce

17.5 oz. baby bok choy 7 oz. broccoli florets

Directions 1. Place a large wok over medium heat. Heat in it the olive oil. Cook in the lamb strips in batches for 3 min. 2. Drain them and place them side. Heat the sesame oil in the same pan. 3. Cook in it the garlic with onion and chili for 3 min. 4. Stir in the lamb strips with teriyaki sauce, chili sauce, a pinch of salt and pepper. 5. Cook them for 2 min. Stir in the bok choy with broccoli and cook them for 3 to 4 min. 6. Serve your stir-fry warm with some rice. 7. Enjoy.

88

Mediterranean Meets Japanese Skillet

Sakura’s

6-Ingredient Cutlets

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 2 Calories 578.7 Fat 30.1g Cholesterol 75.5mg Sodium 2818.8mg Carbohydrates 50.3g Protein 30.4g

Ingredients 1/4 C. olive oil 1/3 C. honey 1/3 C. soy sauce 1/4 tsp ground pepper

2 garlic cloves 2 boneless skinless chicken breasts

Directions 1. Get a large mixing bowl: Mix in it the oil with honey, soy sauce, garlic, a pinch of salt and pepper. 2. Add to it the meat of your choice and let it sit for at least 2 h. Fry the breasts it in a wok until fully done. 3. Enjoy.

Sakura’s 6-Ingredient Cutlets

89

BRAISED

Green Been Skillet

Prep Time: 2 mins Total Time: 7 mins Servings per Recipe: 4 Calories 77.4 Fat 0.2g Cholesterol 0.0mg Sodium 699.0mg Carbohydrates 17.2g Protein 3.9g

Ingredients 4 C. green beans, diced 1 large onion, diced 4 tbsps minced garlic

1/4 C. teriyaki sauce olive oil flavored cooking spray

Directions 1. 2. 3. 4. 5.

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Place a large wok over medium heat. Grease it with a cooking spray. Cook in it the green beans for 1 min. Stir in the onion and cook them for 3 min. Stir in the garlic and cook them for 1 min. Spoon the warm salad to a serving plate. Drizzle over it the teriyaki sauce then serve it. Enjoy.

Braised Green Been Skillet

Shenzhen Stir Fry

Prep Time: 10 mins Total Time: 18 mins Servings per Recipe: 4 Calories 493.6 Fat 8.0g Cholesterol 176.1mg Sodium 2494.3mg Carbohydrates 66.1g Protein 37.5g

Ingredients 9 oz. fish fillets, cut into bite-size pieces 1 tbsp peanut oil 1 small red Spanish onion, sliced 1 small red capsicum, sliced 1 C. broccoli floret

9 oz. raw prawns 10.5 oz. fresh Hokkien noodles 3/4 C. teriyaki marinade

Directions 1. 2. 3. 4. 5. 6.

Place a large wok over medium heat. Heat in it the oil. Cook in it the onion with broccoli and capsicum for 3 min. Stir in the shrimp with fish, a pinch of salt and pepper. Cook them for 3 min. Stir in the noodles with teriyaki marinade. Cook them for 3 to 4 min. Serve your stir-fry warm. Enjoy.

Shenzhen Stir Fry

91

HOW TO MAKE

Teriyaki Sauce

Prep Time: 6 mins Total Time: 12 mins Servings per Recipe: 15 Calories 25.5 Fat 0.0g Cholesterol 0.0mg Sodium 269.9mg Carbohydrates 6.0g Protein 0.5g

Ingredients 1/4 C. soy sauce 1/4 tsp garlic powder 1/2 tsp ground ginger 1 C. water 2 tbsps brown sugar 1 tbsp honey

1 -2 drop stevia 1/4 C. cold water 2 tbsps cornstarch

Directions 1. Get a mixing bowl: Whisk in it the cornstarch with 1/4 C. of water. 2. Place a heavy saucepan over medium heat. 3. Stir in it the soy sauce with garlic powder, ginger, 1/4 C. of water, sugar, honey, and a pinch of salt. 4. Add the cornstarch mix and combine them well. Cook them until the sauce becomes thick. 5. Stir in it the stevia then serve it warm. 6. Enjoy.

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How to Make Teriyaki Sauce

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