It’s always nice to cook with friends. Now imagine having friends across Canada who are dietitians and want to help you eat healthily.
Dietitians lend a hand to many families when it comes to preparing healthy meals and eating nutrient rich foods from all four food groups. Eat well with the Dietitians of Canada all year with the release of their latest cookbook, Cook! It is full of recipes and photos as well as nutrition tips to get you in your kitchens. For more information about Dietitians of Canada and Nutrition Month, check out www.dietitians.ca.
Orange Ginger Beef
Give this Asian-influenced dish created by Nova Scotia dietitian Jennifer Garus a Canadian twist by throwing in some locally grown cilantro and using a cut of Canadian beef. Eye of round is a lean cut of beef without much marbling (fat running through it). It becomes much more tender when it is marinated.
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- 2 tbsp (30 mL) minced fresh ginger
- 1 tbsp (15 mL) minced garlic
- 1 tsp (5 mL) freshly ground black pepper
- 2 tbsp (30 mL) canola oil
- 1 tbsp (15 mL) hoisin sauce
- 1 lb (500 g) beef eye of round, cut into strips (3 x 1/2 inch/7.5 x 1 cm)
- 1 tbsp (15 mL) cornstarch
- 3/4 cup (175 mL) orange juice
- 2 cups (500 mL) quartered mushrooms
- 2 tbsp (25 mL) chopped fresh cilantro
- 1 tbsp (15 mL) grated orange rind
1. In shallow bowl, combine ginger, garlic, pepper, 1 tbsp (15 mL) of the oil and hoisin sauce. Add beef and stir to coat well. Cover and refrigerate for at least 4 hours, or up to 12 hours.
2. Drain marinade from beef, discarding marinade. Heat a large non-stick skillet over medium heat. Add half the beef and saute for 3 to 4 minutes or until lightly browned. Transfer to bowl and set aside. Repeat with remaining beef.
3. In a small bowl, whisk together cornstarch and orange juice.
4. Add remaining oil to skillet and saute mushrooms for three to four minutes, or until lightly browned. Return beef and accumulated juices to skillet. Stir in cornstarch mixture and cook, stirring, for about 3 minutes or until sauce is thickened. Serve garnished with cilantro and orange rind.
Makes four servings.
Cooking Tip: Be sure not to crowd the beef while sauteing it, or it will steam instead of browning. You may need to brown it in three batches if you have a smaller skillet.