Beef Stir-Fry
Varieties
Stir-Fry
The best stir-fry beef comes from tender cuts such as sirloin tip, eye of round, strip loin, T-bone, or rib-eye steaks.
Stewing Beef
The best stewing beef comes from well-marbled meat that is tough and full of connective tissue, which will deliver a richer taste when broken down by long cooking. Good stew meat come from the chuck and the round.
Kabobs
Kabobs turn out best when made with moderately tender beef such as sirloin tip round steaks.
Preparation, Uses, & Tips
Since cut-up beef is particularly vulnerable to bacteria, it should always be cooked to an internal temperature of 160°F (70°C).
To create stir-fry pieces yourself, cut beef in thin slices against the grain. Thin slicing is easier if you first put the meat in the freezer for ten minutes so it is partly solidified. For the stir-fry process, heat a small amount of oil in a wok or skillet over medium or medium-high heat and cook the meat in batches, stirring and tossing until the beef is no longer pink.
Stew
There are two methods for making stew. Brown stew calls for meat pieces that are first browned in oil. In “white stew” or blanquette, the pieces are cooked in liquid without the initial browning. Browning the meat caramelizes its outside surfaces, and is thought to give the stew a richer taste.
To brown-stew, heat a heavy skillet over medium to medium-high heat and add oil. Working in batches, brown all sides of pre-cut beef cubes. Add cooking liquid and seasonings and simmer until beef is fork-tender, 1 to 2 hours. To white-stew, simply skip the browning and cook the meat in liquid and seasonings until tender.
Kabobs
Cut beef into uniform cubes or strips. If using cuts from the round, marinate the cubes for several hours or overnight. Marinades are seasoned liquids containing tenderizing ingredients, either acidic foods such as lemon juice, wine, vinegar, and tomato juice, or natural tenderizers such as pineapple, papaya, or ginger. Place the kabob beef in an acid-resistant container and add marinade, about 1/4 to 1/2 cup (59.1–118.2ml) for each 1 to 2 pounds (0.45–0.90 kg) of meat. Turn to make sure marinade touches all the meat surfaces, cover, and marinate in the refrigerator for several hours or overnight. Marinades can be used in making sauce that will be broiled, but never consume marinades that have come in contact with raw meat unless they have been thoroughly cooked.
Grill
Thread kabob meat on skewers and place directly over the heat source. Grill 8 to 18 minutes, depending on the thickness of the meat.
Storing
Store stir-fry, kabob, or stew meat in its original packaging in the coldest part of the refrigerator, where it will keep for two to three days. It may be frozen in this packaging for up to two weeks. For longer storage, wrap the meat in heavy-duty aluminum foil, freezer paper, or freezer bags. This beef will keep three to four months in the freezer. Defrost meat in the refrigerator, allowing 12 to 24 hours, depending on the amount. Cook as soon as possible after defrosting.
Nutrition Highlights
Beef top round kabob meat (cooked), 3 oz. (85g)
- Calories: 235
- Protein: 28g
- Carbohydrate: 0g
- Total Fat: 13g
- Fiber: 0g
*Excellent Source of: Niacin (4.29mg), Phosphorus (227.80mg), Selenium (26.95mcg), Vitamin B6 (0.48mg), Vitamin B12 (2.79mcg), and Zinc (3.63mg)
*Good Source of: Iron (2.48mg), Potassium (399.50mg), and Riboflavin (0.22mg)
Beef top sirloin stir-fry (fried), 3 oz. (85g)
- Calories: 277
- Protein: 24g
- Carbohydrate: 0g
- Total Fat: 19g
- Fiber: 0g
*Excellent Source of: Selenium (23.04mcg), Vitamin B12 (2.79mcg), and Zinc (4.59mg)
*Good Source of: Iron (2.83mg), Niacin (3.19mg), Phosphorus (194.65mg), Potassium (336.60), Riboflavin (0.24mg), and Vitamin B6 (0.37mg)