What We’re Eating: Beefless Tips Stir-fry

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
February 13, 2020
Stir-fry made with Beefless Tips

Being that February is Heart Awareness Month, we wanted to share a heart healthy recipe that is also delicious!

It’s no secret that red meat his high in cholesterol and saturated fat, and it’s also hard to deny the negative impact of cattle farming on the environment.  Because of these reasons (among others), many companies are developing meatless alternatives that tend to have the same taste and consistency of traditional red meat.  This shift is giving meat-lovers the opportunity to try (and like!) vegetarian and vegan alternatives.  If you have been considering these meatless products, we have a suggestion for you!

gardein™ beefless tips are a tasty meatless alternative that can help to give you more plant-based protein (to keep that heart healthy!) and variety in your diet.  3/4 cup provides 19 grams of protein and 3 grams of fiber for only 170 calories.

Dietitian, Molly Jones, recommends using it to make stir-fry. It is one of her “go to” easy weeknight meals and even reheats well for lunch the next day!

Note: This recipe makes a large quantity so if you aren’t feeding a family or don’t want leftovers, we recommend cutting this recipe in half.

Stir-Fry Ingredients:

  • 2 bags beefless tips (gardein or similar brand)
  • 1 bag frozen stir-fry vegetables (any brand)
  • 1 bag frozen peppers and onion blend (any brand)
  • 1, 8 oz can mushrooms (drained)
  • 1, 8 oz can water chestnuts (drained)
  • 1, 15oz can cut baby corn (drained)
  • 1, 20 oz can pineapple chunks in 100% pineapple juice (drained, but reserve juice for sauce)

Sauce Ingredients:

  • ¼ cup of soy sauce
  • ½ cup of vegetable (or chicken) broth
  • ¼ cup of pineapple juice (reserved from canned pineapple)
  • 2 Tbsp of tomato paste
  • 1 Tbsp of crushed garlic
  • 1 Tbsp finely grated ginger

Directions:

  1. Brown beefless tips in a large pan (or wok)
  2. Add remaining stir-fry ingredients (frozen stir-fry vegetables, frozen peppers and onions, drained mushrooms, water chestnuts, baby corn and pineapple chucks) to pan with browned beefless tips
  3. Add all of the sauce ingredients to a mixing bowl and whisk well until combined
  4. Pour sauce over beefless tips and vegetables; Cook until warm
  5. Serve over cauliflower “rice” (traditional rice is also an option, but cauliflower rice adds an additional source of vegetables!)

About the Author

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
Amanda and Molly are the MUSC Metabolic & Bariatric Surgery Program Registered Dietitians. With 15+ years of experience combined, they facilitate behavior change through nutrition counseling for weight loss and maintenance with children through adults.
Metabolic & Bariatric Surgery

Keywords: Bariatric, Diet, Nutrition, Weight Loss, Healthy Recipes, Healthy Eating