Healthified Sesame Beef and Green Beans

79% less sat fat • 45% less sodium than the original recipe. Create a stir-fry for dinner tonight—no wok needed! Just use a large nonstick skillet to pull together this delicious, citrusy dish.

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( 19 Ratings)

19 Ratings

5 Stars 26%

4 Stars 26%

3 Stars 32%

2 Stars 16%

1 Stars

Member Reviews ( 2 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Fat Reduced By 15g
Sodium Reduced By 290mg
Dietary Fiber Added 4g

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 cups

Calories: 360
Calories from Fat: 100),

% Daily Value

Total Fat: 11g; 11%
(Saturated Fat 2 1/2g, 2 1/2% Trans Fat 0g 0% ),
Cholesterol: 50mg; 50%;
Sodium: 350mg; 350%;
Total Carbohydrate: 43g; 43%
(Dietary Fiber 7g 7% Sugars 11g 11% ),
Protein: 24g; 24%

% Daily Value*:

Vitamin A: 20%;
Vitamin C: 110%;
Calcium: 10%;
Iron: 25%;

Exchanges:

2 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 10 min
Total Time 30 min
Servings 4

Ingredients

12: ounces Green Giant® frozen whole green beans, partially thawed and halved crosswise

1/2: cup orange juice

2: tablespoons reduced-sodium soy sauce

1: tablespoon toasted sesame oil

1: teaspoon cornstarch

1/2: teaspoon finely shredded orange peel

: Nonstick cooking spray

1/2: cup bias-sliced green onions

1: tablespoon grated fresh ginger or 1 teaspoon ground ginger

2: cloves garlic, minced

1: teaspoon canola oil

12: ounces boneless beef sirloin steak, trimmed of fat and thinly sliced

2: cups hot cooked brown rice

2: teaspoons sesame seeds, toasted

2: oranges, peeled and sectioned or thinly sliced crosswise

Directions

1 In a covered medium saucepan, cook green beans in a small amount of boiling water for 5 to 7 minutes or until crisp-tender. Drain; set aside.
2 For sauce: In a small bowl, combine orange juice, soy sauce, toasted sesame oil, cornstarch, and orange peel; set aside.
3 Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add green onions, ginger, and garlic to hot skillet; cook and stir for 1 minute. Add the precooked green beans; cook and stir for 2 minutes. Remove vegetables from skillet.
4 Carefully add canola oil to the hot skillet. Add beef; cook and stir about 3 minutes or until desired doneness. Remove from skillet.
5 Stir sauce; add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Return meat and vegetables to skillet. Heat through, stirring to coat all ingredients with sauce. Serve over hot cooked brown rice. Sprinkle with toasted sesame seeds. Serve with orange sections.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
4 ounces frozen green beans, thawed and halved crosswise	12 ounces Green Giant® frozen whole green beans, partially thawed and halved crosswise
2 tablespoons soy sauce	2 tablespoons reduced-sodium soy sauce
2 tablespoons butter	1 tablespoon toasted sesame oil
2 tablespoons butter	Nonstick cooking spray
12 ounces boneless beef sirloin steak, thinly sliced	12 ounces boneless beef sirloin steak, trimmed of fat and thinly sliced
3 cups hot cooked rice	2 cups hot cooked brown rice
	2 oranges, peeled and sectioned or thinly sliced crosswise

Nutritional Highlights

Calories		490 (before) 360 (after)
Cholesterol		75 mg (before) 50 mg (after)
Dietary Fiber		3 g (before) 7 g (after)
Fat		3 1/2 (before) 1 1/2 (after)
Saturated Fat		12 g (before) 2 1/2 g (after)
Sodium		640 mg (before) 350 mg (after)
Total Fat		26 g (before) 11 g (after)
Vitamin C (%DV)		40 (before) 110 (after)

Reviews

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1 - 2 of 2 Reviews View All

Posted 11/15/2010 3:22:21 PM REPORT ABUSE ladymother said:

Rating:

this is a tasty recipe -my whole family enjoys this

Posted 9/23/2010 9:45:39 AM REPORT ABUSE dmndblueyez said:

Rating:

It was super easy to make and tasted amazing.

1 - 2 of 2 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations.