The Lifestyle Diet

Dr. James Krider

Red Meat

Stir-fried Pork With Broccoli

Recipes

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Stir-fried Pork With Broccoli

Servings 4
Calories 280kcal

Ingredients

  • 12 oz pork shoulder arm, picnic
  • 2 ½ tsp cornstarch
  • 6 tsp soy sauce reduced sodium
  • 1 tsp rice wine
  • 2 tsp garlic
  • 7 tsp olive oil extra virgin
  • 2 tsp oyster sauce
  • 1 ¼ tsp sesame oil
  • ⅛ tsp black pepper ground
  • 4 tbsp chicken broth low salt
  • 8 oz chinese broccoli
  • 2 tsp ginger root
  • ½ cup chinese chestnut
  • ½ cup straw mushroom
  • ½ cup sweet red pepper
  • 3 oz snow peas fresh

Instructions

  • Combine the pork, 2 teaspoons of the cornstarch, 2 teaspoons of the soy sauce, rice wine, the 1 teaspoon minced garlic, 1 teaspoon of the oil, 1 teaspoon of the oyster sauce, ¼ teaspoon of the sesame oil, and pepper.
  • In a small bowl combine 3 tablespoons of the chicken broth, remaining soy sauce, and 1 teaspoon oyster sauce.
  • Combine the remaining 1 tablespoon chicken broth, 1 teaspoon sesame oil, and ½ teaspoon cornstarch.
  • In a 3-quart saucepan bring 1½ quarts water to a boil over high heat. Add the broccoli stalks and cook, stirring, 2 minutes or until the broccoli is just crisp-tender.
  • Drain the broccoli.
  • Heat a wok over high heat.
  • Add the remaining 2 tablespoons oil, add the ginger and the remaining 1 teaspoon sliced garlic, stir-fry 10 seconds or until the aromatics are fragrant.
  • Push the aromatics to the sides of the wok, then carefully add the pork and spread it evenly in one layer in the wok.
  • Cook undisturbed 1 minute, letting the pork begin to sear.
  • Then stir-fry 1 minute, or until the pork is lightly browned but not cooked through.
  • Add the water chestnuts, mushrooms, bell peppers, and snow peas and stir-fry 1 minute or until the snow peas are bright green.
  • Add the soy sauce mixture into the wok and stir-fry 30 seconds or until well combined.
  • Restir the cornstarch mixture, add it into the wok, and stir-fry 15 to 30 seconds or until the pork is just cooked.
  • Put the broccoli on a serving platter and spoon the pork mixture over the broccoli.

Nutrition

Nutrition Facts
Stir-fried Pork With Broccoli
Amount Per Serving (261 g)
Calories 280 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2.5g16%
Cholesterol 55mg18%
Sodium 700mg30%
Potassium 890mg25%
Carbohydrates 18g6%
Fiber 3g13%
Sugar 2g2%
Protein 21g42%
Calcium 93mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Stir-Fried Minced Beef

Recipes

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Stir-Fried Minced Beef

Servings 2 servings
Calories 470kcal

Ingredients

  • 8 oz beef flank steak
  • ⅛ tsp black pepper ground
  • 3 tbsp chicken broth low salt
  • 2 tbsp green onion spring or scallion
  • 4 tsp shaoxing rice wine
  • ¼ tsp pure sesame oil
  • 7 tsp olive oil extra virgin
  • 1 ½ tsp cornstarch
  • 2 tsp soy sauce reduced sodium
  • 2 tsp garlic
  • 2 tsp oyster sauce
  • 1 egg large
  • 2 egg yolk large
  • ½ cup onion
  • ½ cup green peas

Instructions

  • Cut the beef with the grain into 2-inch-wide strips.
  • Cut each strip across the grain into ¼-inch-thick slices.
  • Stack the beef slices and cut into 2-inch-long matchsticks.
  • Then cut the matchsticks into a scant ¼-inch dice.
  • When all the beef has been diced, roughly chop it for a minute. You should have about 1 cup.
  • In a medium bowl combine the beef, 1 teaspoon of the garlic, 1 tsp soy sauce, 1 teaspoon of the oyster sauce, 1 teaspoon of the oil, 1 teaspoon of the cornstarch, 1 teaspoon of the rice wine, sesame oil, and pepper.
  • Stir to combine.
  • Combine the broth and the remaining 1 tablespoon rice wine.
  • In a separate bowl combine the remaining soy sauce, the remaining 1 teaspoon oyster sauce and ½ teaspoon cornstarch, and 1 tablespoon cold water.
  • In a another small bowl beat the whole egg and the egg yolks until just combined.
  • Heat a wok over high heat.
  • Add the remaining 2 tablespoons oil, add the onions and remaining 1 teaspoon garlic stir-fry 10 seconds or until the aromatics are fragrant.
  • Push the aromatics to the sides of the wok.
  • Add the beef, and spread it evenly in one layer in the wok.
  • Cook undisturbed 30 seconds.
  • Add the peas and stir-fry 1 minute or until the beef is still slightly pink.
  • Add the broth mixture into the wok and stir-fry 1 minute or until the beef is no longer pink.
  • Add the soy sauce mixture into the wok and stir-fry 30 seconds or until slightly thickened.
  • Spread the beef mixture evenly in one layer in the wok.
  • Pour the egg mixture over the beef.
  • Reduce the heat to low and cook 45 seconds or until the eggs are not quite set.
  • Add the chopped scallions and stir-fry 10 seconds or until the mixture is just combined and the eggs are no longer runny.

Nutrition

Nutrition Facts
Stir-Fried Minced Beef
Amount Per Serving (281 g)
Calories 470 Calories from Fat 279
% Daily Value*
Fat 31g48%
Saturated Fat 8g50%
Cholesterol 355mg118%
Sodium 470mg20%
Potassium 742mg21%
Carbohydrates 14g5%
Fiber 2g8%
Sugar 4g4%
Protein 34g68%
Calcium 95mg10%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Stir-Fried Curried Beef

Recipes

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Stir-Fried Curried Beef

Servings 4 servings
Calories 220kcal

Ingredients

  • 12 oz beef flank steak
  • 2 tbsp green onion spring or scallion
  • ⅓ cup chicken broth low salt
  • ¼ tsp black pepper
  • 1 ¼ tsp cornstarch
  • 4 tsp shaoxing rice wine
  • 2 ½ tsp soy sauce reduced sodium
  • 1 tbsp garlic
  • 4 tsp olive oil extra virgin
  • 1 tbsp ginger root
  • 1 cup red onion
  • 1 tbsp curry powder
  • 1 tomato
  • ¾ cup green peas

Instructions

  • Cut the beef with the grain into 2-inch-wide strips.
  • Cut each strip across the grain into ¼-inch-thick slices.
  • Combine the beef, ginger, 1 ½ tsp soy sauce, cornstarch, 1 teaspoon of the rice wine, and pepper and stir.
  • Stir in 1 teaspoon of the oil.
  • Combine the broth, 1 tsp soy sauce, and the remaining 1 tablespoon rice wine.
  • Heat a wok over high heat.
  • Add in the remaining 1 tablespoon oil, the red onions and garlic, then stir-fry 30 seconds or until the onion is wilted.
  • Push the onion mixture to the sides of the wok, carefully add the beef, and spread it evenly in one layer in the wok.
  • Cook undisturbed 1 minute, letting the beef begin to sear.
  • Sprinkle on the curry powder, then stir-fry 30 seconds, or until the beef is lightly browned but not cooked through.
  • Add the tomato and peas and stir-fry 30 seconds or until well combined.
  • Add the broth mixture into the wok and stir-fry 30 seconds to 1 minute or until the beef is just cooked through.

Nutrition

Nutrition Facts
Stir-Fried Curried Beef
Amount Per Serving (220 g)
Calories 220 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 2.5g16%
Cholesterol 55mg18%
Sodium 180mg8%
Potassium 618mg18%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 4g4%
Protein 22g44%
Calcium 54mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Spicy Dry-Fried Beef

Recipes

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Spicy Dry-Fried Beef

Servings 4 servings
Calories 330kcal

Ingredients

  • 12 oz beef flank steak
  • 3 tbsp olive oil extra virgin
  • 2 cups carrot
  • 1 cup celery
  • 3 pod dried red chilies snipped on one end
  • 2 tbsp soy sauce shoyu
  • 1 tbsp ginger root
  • 1 tsp garlic
  • 2 tsp sesame oil
  • 2 scallions medium
  • ¼ tsp sea salt
  • ⅛ tsp black pepper

Instructions

  • Cut beef with the grain into 2 inch strips.
  • Cut again across the grain for ¼ inch slices.
  • Stack the slices and cut across the grain into 2 inch long matchsticks.
  • Heat a wok over high heat.
  • Add 1 tbsp oil, add carrots, celery, and chilies.
  • Stir-fry 1 minute until the vegetables absorbed the oil.
  • Transfer to a plate.
  • Add the remaining oil and add the beef.
  • Allow to cook 1 minute and sear.
  • Then stir-fry 1 minute until beef releases juices.
  • Continue 2-3 minutes.
  • Reduce heat to medium and stir-fry 3 minutes. 
  • Beef is browned and all the liquid is gone.
  • Add the soy sauce and stir-fry 30 seconds.
  • Add ginger and garlic.
  • When fragrant, add the vegetable mixture and stir-fry about 30 seconds.
  • Add the sesame oil and scallions.
  • Sprinkle on the salt and pepper.

Nutrition

Nutrition Facts
Spicy Dry-Fried Beef
Amount Per Serving (213 g)
Calories 330 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 5g31%
Cholesterol 60mg20%
Sodium 340mg15%
Potassium 585mg17%
Carbohydrates 15g5%
Fiber 5g21%
Sugar 8g9%
Protein 20g40%
Calcium 61mg6%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Sichuan Pork With Peanuts

Recipes

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Sichuan Pork With Peanuts

Servings 4 servings
Calories 360kcal

Ingredients

  • 1 egg white large
  • 1 lb pork shoulder arm, picnic
  • ½ tsp white pepper
  • 3 tbsp shaoxing rice wine
  • 2 tbsp olive oil extra virgin
  • 2 tsp cornstarch
  • 5 tsp garlic
  • 1 tbsp soy sauce reduced sodium
  • 2 tsp balsamic vinegar
  • ½ cup red onion
  • 2 tsp chili black bean sauce
  • 1 sweet red pepper large
  • ½ cup peanut oil valencia, roasted, no salt

Instructions

  • Combine the pork, egg white, 1 tablespoon of the rice wine, cornstarch, the 2 teaspoons minced garlic, and ¼ teaspoon of the pepper.
  • Combine the soy sauce, vinegar, and the remaining 2 tablespoons rice wine.
  • Heat a wok over high heat.
  • Add in 1 tablespoon of the oil, add the red onions and the remaining 1 tablespoon sliced garlic, stir-fry 1 minute or until the onion wilts.
  • Push the onion mixture to the sides of the wok.
  • Add the pork, and cook undisturbed 1 minute, letting the pork begin to sear.
  • Add the chili bean sauce and stir-fry 2 minutes or until the pork is lightly browned but not cooked through.
  • Transfer the pork to a plate.
  • Add the remaining 1 tablespoon oil into the wok.
  • Add the bell peppers, sprinkle on the remaining ¼ teaspoon pepper, reduce the heat to medium, and stir-fry 1 to 2 minutes or until the bell peppers begin to soften.
  • Return the pork with any juices that have accumulated to the wok, increase the heat to high, add the rice wine mixture into the wok, and stir-fry 1 to 2 minutes or until the pork is just cooked through.
  • Stir in the peanuts.

Nutrition

Nutrition Facts
Sichuan Pork With Peanuts
Amount Per Serving (217 g)
Calories 360 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 4g25%
Cholesterol 70mg23%
Sodium 360mg16%
Potassium 849mg24%
Carbohydrates 11g4%
Fiber 3g13%
Sugar 3g3%
Protein 30g60%
Calcium 37mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Shawarma Meat

Recipes

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Shawarma Meat

Servings 8 servings
Calories 260kcal

Ingredients

  • 2 lb beef tenderloin
  • 1 tbsp cinnamon
  • 1 tbsp thyme dried
  • ¼ cup red wine vinegar
  • ¼ cup ketchup
  • ¼ cup olive oil extra virgin
  • 2 onions large

Instructions

  • Combine the meat with spices, vinegar, ketchup, and oil.
  • Let it marinade in the refrigerator for a few hours.
  • Put the meat and marinade in a large oven dish.
  • Add onions and cook for 30 – 35 minutes.
  • Serve with Tahini sauce, salad and 100% whole wheat pita bread.

Nutrition

Nutrition Facts
Shawarma Meat
Amount Per Serving (175 g)
Calories 260 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 4g25%
Cholesterol 70mg23%
Sodium 150mg7%
Potassium 385mg11%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 4g4%
Protein 25g50%
Calcium 43mg4%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

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