Vegetable and Beef Stir Fry Over Brown Rice(Heart)   Ingredients: • 2 cups onion, cut into ? inch slices • 2 cups broccoli, cut into bite-size pieces • 2 cups green cabbage, shredded • 2 cups red or green bell pepper, cut into julienne • 1 lb beef flank steak, cut into 1/8 inch strips • 2 tsp fresh ginger, minced • 4 cloves garlic, minced • 1 Tbsp peanut oil • 1 Tbsp chicken stock • 1 Tbsp water • 1 Tbsp cornstarch • 6 Tbsp unseasoned rice wine vinegar • 3 Tbsp light soy sauce • 1 cup dry brown rice Instructions: Cook brown rice according to instructions on package; 1 cup dry rice yields about 3-4 cups cooked rice. Prepare cut vegetables. Prepare beef by cutting beef lengthwise (with the grain) into several long strips about 2 inches wide. Holding your knife on an angle to the board, cut the strips crosswise against the grain into broad ribbons 1/8-inch thick. Prepare sauces. In a small bowl, combine chicken stock, water and cornstarch to form a slurry. Set aside. In another small bowl, combine soy sauce and rice vinegar. Set aside. Heat wok or large heavy skillet over medium-high heat until a bead of water evaporates on contact. Add 2 teaspoons of the peanut oil; swirl to glaze the pan. Reduce heat to moderate, adding ginger and garlic. Cook briefly. Add broccoli and onion. Cook approximately 3 minutes, tossing to avoid sticking to pan (add small amounts of water if veggies stick to pan). Add pepper and cabbage. Cook until cabbage is wilted. Add about two-thirds of soy sauce mixture to pan. Bring to simmer, stirring. Quickly stir the cornstarch slurry into pan. Stir for about 15-20 seconds. Remove pan from heat and place vegetables in large serving bowl. Return pan to heat and add remaining 1 teaspoon peanut oil to pan. When hot, add flank steak, tossing to avoid sticking. When cooked to desired done-ness, add remaining soy-sauce mixture. Toss and allow to come to simmer. Remove pan from heat. Add beef to vegetables. Serve over generous serving of rice. Makes 4 servings. Sent by Heart Healthy Chef from El Paso, Texas 4 Angel_Juli         This webset page was assembled on Sunday June 15, 2008 by BuzyS. with graphics from Hemera using one of the many auto-scripters available at  Chat_Central_Gateway  All rights reserved KENDOC 2005