Stir-Fry Beef Tenderloin
Tonight just seemed like the perfect night for stir-fry. Since the holidays I’ve been trying really hard to cut back on fattening foods and stir-fry is light yet filling. The biggest drawback is the level of sodium that’s typically in the ingredients used. Still I love it and so does my family.
When I make stir-fry I serve it on top of either brown rice, raw spinach or some variety of lettuce. Tonight I had mine on a bed of raw spinach while the rest of my family had it over brown rice. I’m sure it would be great over barley, quinoa or any other grain you like, be creative!
The key when making stir-fry is to mise en place all your ingredients so they are ready to toss into your wok. Since stir-frying is a quick process this alleviates any mistakes.
In addition you want to be sure to have the flame up high and to use an oil with a high smoke point like canola, peanut or grapeseed oil. If possible use a heavy flat bottom wok so that a larger surface area will come in contact with the heat rather than a round-bottom wok.
My husband was in the mood for some beef so I purchased some beef tenderloin and then used the veggies that I had on hand to add to my stir-fry mix. If you’re not a fan of the veggies I used just use ones that appeal to you and your family. This way everyone is happy.
Then the next day if there are any leftovers I will heat them up and put them in a wrap. I’ll add the brown rice, spinach and the meat and veggie mix. Roll up and I’ve got a great lunch. In fact, this would even be a great Superbowl dish! Prepare the stir-fry and then fill wraps and place on a platter. Just be sure to fold over one end so that the juices don’t fall out onto your carpet.
Note: Before preparing this dish make sure to read the directions entirely so you are familiar with the steps and when to add each ingredient. This dish is very simple to prepare. The key though is to be sure to Mise En Place all the ingredients ahead of time.
1 pound beef tenderloin
1 tablespoon heavy soy sauce
1/4 cup plus 1 tablespoon rice wine (Mirin)
2 teaspoons dark sesame oil
1 pound mushrooms (I used baby bellas)
3 whole green onions
4 asparagus spears
baby carrots, large handful
3 tablespoons cooking oil (I use canola)
3 cloves garlic, minced or 1 1/2 teaspoons jarred roasted garlic
1 tablespoons minced ginger, optional
1/4 cup chicken stock
2 tablespoons rice wine (Mirin)
1 tablespon thin soy sauce (I used low sodium soy)
1 tablespoon oyster sauce
1 tablespoon dark sesame oil
1 tablespoon cornstarch
1/2 teaspoon sugar
1/4 teaspoon freshly ground black pepper
Mise En Place:
Cut beef into 1/4 inch rectangular slices about 1/2 inch wide and 1 inch long.
In a bowl combine the soy sauce, 1 tablespoon of rice wine, and sesame oil. Blend well and set aside to marinate for at least 15 minutes but no longer than 8 hours, refrigerated. Set aside the remaining 1/4 cup of rice wine.
Trim stems off mushrooms and slice into 1/4 inch pieces. Cut green onion on a diagonal into 1-inch long pieces. Cut the same with the asparagus. Slice baby carrots in half lengthwise. Combine all veggies together on a plate and set aside.
Combine the seasonings if using both and set aside until ready to use. In a separate bowl combine the sauce ingredients and set aside.
Place the wok over the highest heat. When the wok becomes very hot, add 2 tablespoons of the cooking oil. Roll the oil around the wok and when the oil starts to smoke, add the beef. Stir and toss the beef until it loses its raw exterior color, about 2 minutes. Then slide beef onto a plate and set aside.
Immediately return the wok to the highest heat. Add the remaining 1 tablespoon of cooking oil, and the Seasonings. Stir-fry the Seasonings for about 5 seconds, then add vegetables until they brighten in color. This should only take about 3 minutes.
Just after adding the veggies add the 1/4 cup of rice wine, this will help the veggies to soften more quickly giving them a richer flavor and stir.
Stir the Sauce, and then pour it into the wok. Return the beef to the wok. Stir and toss until all the ingredients are glazed with the sauce and thickened.
Transfer stir-fry immediately to a serving platter. Place on top of grains, spinach or lettuce.