Asian Beef and Brown Rice Stir-Fry

• 1 1/2 cups uncooked instant brown rice
• 1 pound extra-lean ground beef
• 2 teaspoons grated peeled gingerroot
• 1 teaspoon bottled minced garlic or 2 medium garlic cloves, minced
• Cooking spray
• 3 medium carrots, thinly sliced crosswise
• 2 medium ribs of celery, thinly sliced crosswise
• 1 small red bell pepper, cut into 1-inch squares
• 1 tablespoon water
• 2 teaspoons sesame seeds
• 8 ounces fresh bean sprouts
• 3 medium green onions (green and white parts), sliced crosswise into 1/4-inch pieces
• 1 cup fat-free, no-salt-added beef broth
• 1 tablespoon soy sauce (lowest sodium available)
• 2 teaspoons cornstarch
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon pepper

1. Prepare the rice using the package directions, omitting the salt and oil.
2. Meanwhile, in a large skillet, cook the ground beef, gingerroot, and garlic over medium-high heat for about 5 minutes, or until the beef is browned, stirring frequently to turn and crumble the beef.
3. Drain and discard any liquid.
4. Transfer the beef to a plate.
5. Set aside.
6. Before returning the skillet to the heat, wipe it with a paper towel and lightly spray with cooking spray.
7. With the skillet over medium-high heat, cook the carrots, celery, and bell pepper for 2 minutes, stirring frequently.
8. Stir in the water.
9. Cook, covered, for 2 minutes.
10. While the vegetables cook, dry-roast the sesame seeds in a small skillet over low heat for about 2 minutes, or just until fragrant and golden, stirring frequently.
11. Watch carefully so they do not get too brown.
12. Pour onto a small plate.
13. Stir the bean sprouts and green onions into the carrot mixture.
14. Cook, covered, for 2 minutes.
15. Stir in the beef.
16. In a small bowl, whisk together the remaining ingredients until the cornstarch is dissolved.
17. Pour over the beef.
18. Cook for about 2 minutes, or until bubbly and slightly thickened, stirring constantly.
19. Serve over the rice.
20. Sprinkle with the sesame seeds.
21. (Per Serving)
22. Calories: 355
23. Total Fat: 8.0g
24. Saturated: 2.5g
25. Trans: 0.5g
26. Polyunsaturated: 1.5g
27. Monounsaturated: 3.0g
28. Cholesterol: 62mg
29. Sodium: 284mg
30. Carbohydrates: 40g
31. Fiber: 6g
32. Sugars: 7g
33. Protein: 31g
34. Dietary Exchanges
35. 2 Starch
36. 2 Vegetable
37. 3 Lean Meat

brown rice, extralean ground beef, gingerroot, garlic, cooking spray, carrots, celery, red bell pepper, water, sesame seeds, fresh bean sprouts, green onions, salt, soy sauce, cornstarch, red pepper, pepper

Taken from www.epicurious.com/recipes/food/views/asian-beef-and-brown-rice-stir-fry-375772 (may not work)