Chinese-Style Beef, Sweet Potato, and Bok Choy Stew

Gluten Free
Dairy Free
Health score
21%
Chinese-Style Beef, Sweet Potato, and Bok Choy Stew
45 min.
4
416kcal

Suggestions

Ingredients

  • teaspoons five-spice powder chinese
  • 12 ounces baby bok choy 
  • piece ginger fresh cut into chunks (1 in. square)
  • large garlic cloves 
  •  green onions 
  • 0.5 teaspoon kosher salt 
  • cups beef broth reduced-sodium
  • 1.3 pounds beef rib-eye steaks ()
  • tablespoons soya sauce 
  •  deep-orange sweet potato 
  • tablespoon vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • slotted spoon

Directions

  1. Whirl garlic and ginger in a food processor until minced. Trim fat from steaks and cut across the grain into 1/4-in. slices, discarding pockets of fat.
  2. Sprinkle meat with half of garlic mixture and all the salt.
  3. Heat oil in a 5- to 6-qt. pan over high heat. Brown half the beef lightly, stirring occasionally, 3 to 6 minutes. With a slotted spoon, transfer meat to a plate. Repeat with remaining beef.
  4. Reduce heat to medium.
  5. Add remaining garlic mixture to pan and cook until softened, about 30 seconds. Stir in five-spice powder, then broth and soy sauce. Peel sweet potato, halve lengthwise, and cut in 1/3-in.-thick slices.
  6. Add to broth. Cover and bring to a boil over high heat, then reduce heat and simmer 2 minutes.
  7. Meanwhile, trim ends from bok choy, rinse, separate leaves, and cut in wide diagonal slices. Stir bok choy into stew and simmer just until wilted, about 2 minutes. Stir in beef and cook until hot, 1 to 2 minutes.
  8. Cut onions in 3-in. slivers.
  9. Ladle stew into bowls and garnish with onions.

Nutrition Facts

Calories416kcal
Protein33.28%
Fat51.16%
Carbs15.56%

Properties

Glycemic Index
38.75
Glycemic Load
6.12
Inflammation Score
-10
Nutrition Score
25.525652095028%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.09mg
Myricetin
0.07mg
Quercetin
0.7mg

Nutrients percent of daily need

Calories:415.72kcal
20.79%
Fat:23.84g
36.67%
Saturated Fat:9.47g
59.16%
Carbohydrates:16.31g
5.44%
Net Carbohydrates:13.15g
4.78%
Sugar:3.56g
3.96%
Cholesterol:86.47mg
28.82%
Sodium:1285.5mg
55.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.89g
69.79%
Vitamin A:11887.89IU
237.76%
Vitamin C:42.2mg
51.15%
Zinc:7.65mg
51.01%
Selenium:35.57µg
50.82%
Vitamin B12:2.35µg
39.22%
Vitamin B3:7.74mg
38.69%
Vitamin B6:0.76mg
37.92%
Potassium:1014.1mg
28.97%
Phosphorus:258.58mg
25.86%
Iron:4.5mg
25.01%
Vitamin B2:0.4mg
23.61%
Vitamin K:21.87µg
20.83%
Manganese:0.3mg
15.06%
Calcium:145.36mg
14.54%
Magnesium:53.6mg
13.4%
Vitamin B1:0.19mg
12.71%
Fiber:3.16g
12.65%
Copper:0.24mg
12.22%
Vitamin B5:0.53mg
5.28%
Folate:16.41µg
4.1%
Vitamin E:0.47mg
3.1%
Source:My Recipes