Healthy Mongolian Beef – Yum Yarns

Before diving into the details about my healthy Mongolian beef recipe, let’s talk about what pairs beautifully with this dish. First up are steamed vegetables—think crunchy bell peppers, fresh snap peas, or even a lovely stir-fried mix of your favorites. It adds texture and boosts the nutrient power of your meal.

Next, consider quinoa or rice as a base. Quinoa holds great nutritional value, while rice gives that comforting feel. You could go for jasmine rice for its fragrant aroma, or brown rice if you’re aiming for more fiber.

And lastly, don’t forget about a light salad or crunchy spring rolls on the side. These help balance flavors and lighten the dish, especially with a zesty dressing or dipping sauce.

With those pairings in mind, let’s jump into the world of healthy Mongolian beef!

I’m thrilled to share one of my favorite recipes with you today: Healthy Mongolian Beef. As a registered dietitian and passionate food blogger, I’m all about creating healthful yet delicious meals that families can enjoy together. 

This dish is satisfying, packed with flavor, and oh-so-easy to whip up on a busy weeknight.

Many traditional versions of Mongolian beef can be heavy on the sauces and high in calories, but my recipe delivers the same incredible taste without all the guilt. Plus, it’s a great way to sneak in some veggies! Let’s explore what makes this dish truly special.

What is Healthy Mongolian Beef?

Healthy Mongolian beef is a lighter take on the classic Asian-inspired dish that usually features flank steak cooked in a sweet and savory sauce. In my version, I’ve simplified the ingredients to let the flavors shine through without excessive sugars or fats.

In this recipe, we use flank steak—known for its rich flavor and tenderness—along with fresh vegetables and wholesome grains like quinoa or brown rice. The magic comes from a delicious sauce made with traditional ingredients, all while keeping the calories in check.

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What Does It Taste Like?

When you first taste healthy Mongolian beef, the flavors explode in your mouth. You have the umami punch of soy sauce, the sweetness from honey, and a hint of brightness from garlic and ginger.

The flank steak is tender, complementing the crunch of the vegetables. It’s a delightful balance of textures and tastes that makes each bite incredibly satisfying.

Why This Recipe Works

Let’s dig into the reasons why my healthy Mongolian beef recipe is a standout:

1. Balanced Nutrition
This dish is not just delicious; it’s also nutritious. With lean flank steak as the protein source, paired with plenty of colorful vegetables, you’re getting essential vitamins and minerals. Plus, by using quinoa or brown rice, you increase the fiber content, making this a well-rounded meal.

2. Simplicity
This recipe involves straightforward steps and common ingredients. You won’t need to search far or wide for complex components. In fact, many items may already be in your pantry. Less hassle means more time enjoying your meal!

3. Customizable
One of the best parts about healthy Mongolian beef is its versatility. You can easily adjust the ingredients according to your taste or dietary preferences. Don’t have flank steak? Substitute it with chicken or tofu. Want extra veggies? Toss in bell peppers, carrots, or snap peas.

4. Quick to Prepare
This dish can go from your kitchen counter to your table in about 30 minutes. Perfect for those busy evenings when you want a home-cooked meal but don’t have hours to spend in the kitchen.

Ingredients for Healthy Mongolian Beef

Now that you’re convinced, let’s gather our ingredients. Here’s what you’ll need:

• 2 tablespoons tapioca starch or cornstarch
  
• 1 tablespoon hoisin sauce
  
• ½ teaspoon rice vinegar
  
• 1½ pounds flank steak, thinly sliced
  
• 2 cups broccoli florets
  
• ½ cup water or beef broth
  
• 1 to 2 tablespoons olive oil or toasted sesame oil
  
• 4 green onion stalks, sliced
  
• ⅓ cup low-sodium soy sauce, tamari, or coconut aminos
  
• 2 tablespoons pure honey
  
• 4 cloves garlic, freshly minced
  
• 1 teaspoon freshly grated ginger root
  
• Optional toppings: Sesame seeds, red pepper flakes, or sriracha sauce
  
• 2 cups uncooked quinoa, jasmine rice, white rice, brown rice, or cauliflower rice

Step-by-Step Instructions

Step 1: Prepare the Ingredients

Begin by slicing the flank steak against the grain into thin strips. This helps keep the meat tender. Chop the broccoli into bite-sized pieces and slice the green onions. Mince the garlic and grate the ginger. Get all your ingredients prepped; it makes the cooking process smoother.

Step 2: Marinate the Beef

In a medium bowl, mix the beef with tapioca starch, hoisin sauce, and rice vinegar. Allow it to marinate for about 10-15 minutes. This step is crucial. It not only flavors the beef but also helps to tenderize it.

Step 3: Heat the Oil

In a large skillet or wok, heat the olive oil over medium-high heat. The pan should be nice and hot to get a good sear on the meat.

Step 4: Cook the Beef

Add the marinated beef to the skillet in a single layer. Let it cook for a few minutes until one side is browned. Flip it to cook the other side. This usually takes about 3-4 minutes in total. Remove the beef from the pan and set it aside.

Step 5: Stir-fry the Broccoli

In the same pan, toss in the broccoli and a splash of water or broth. Cover for a couple of minutes to steam the broccoli slightly. You want it bright green and tender-crisp.

Step 6: Combine Everything

Once the broccoli is cooked, add the beef back to the pan. Pour in the soy sauce, honey, garlic, and ginger mixture. Stir everything together well, letting it simmer for a couple of minutes so the flavors meld.

Step 7: Serve

Serve your healthy Mongolian beef over quinoa or your choice of rice. Sprinkle with sliced green onions and your optional toppings.

Notes

Here are some handy tips to ensure success with this recipe:

• Thinly slice the flank steak
  
• Marinate longer for flavor
  
• Don’t overcrowd the pan
  
• Watch the heat
  
• Use fresh ingredients for the best flavor

Nutrition Information

Here’s a quick breakdown of the nutrition for one serving of healthy Mongolian beef (based on 4 servings):

• Calories: Approximately 350
  
• Protein: 30g
  
• Carbohydrates: 40g
  
• Fiber: 5g
  
• Fats: 10g
  

Note that nutrition values may vary depending on specific brands and measurements used.

How to Store the Leftovers?

Storing leftovers is easy! Place them in an airtight container and refrigerate for up to 3-4 days. Reheat on the stovetop over medium heat or in the microwave until warmed through. 

Freezing is also an option for longer storage—just ensure it cools before putting it in a freezer-safe container. It can keep for up to three months frozen.

Sides for Healthy Mongolian Beef

Looking for fantastic sides? Here are my top suggestions:

1. Steamed Jasmine Rice
A versatile and fragrant option. It pairs effortlessly with Mongolian beef, soaking up the savory sauce and complementing the meal.

2. Quinoa Salad
Quinoa adds a nutty taste and texture. Mix it with chopped vegetables and a light dressing for a refreshing counterpart.

3. Cucumber Salad
Crisp, cool cucumbers dressed with vinegar and sesame oil create a best buddy balance in flavors with the beef.

4. Stovetop Veggies
A simple stir-fry with bell peppers, snap peas, and carrots can brighten the plate and enhance the meal’s nutritional profile.

Alternative Ingredient Choices

Not finding everything on your shopping list? No problem! Here are some alternatives:

1. Flank Steak
If flank steak is unavailable, try sirloin steak or chicken breast for lower fat options. Both absorb flavors well.

2. Soy Sauce
Low-sodium soy sauce can be swapped with coconut aminos for a gluten-free alternative or tamari if you want a stronger umami kick.

3. Honey
Maple syrup or a sugar alternative like agave can replace honey if you prefer a vegan option.

4. Coriander Instead of Green Onions
If you don’t have green onions, fresh cilantro makes a great replacement, adding a refreshing herbaceous note.

Frequently Asked Questions

Conclusion

Healthy Mongolian beef is a wondrous dish that combines flavor, nutrition, and versatility. With simple ingredients and straightforward steps, it’s a recipe that fits into any busy lifestyle. 

You can easily customize it, making it appealing whether dinner’s for the family or guests. Enjoy those vibrant veggies, savor the tender beef, and relish the satisfying grains underneath.

So, get that pan sizzling and make mealtime an occasion to remember! Happy cooking!

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