Mongolian Beef and Rice

Mongolian Beef and Rice
Fat 42% Carbs 37% Protein 21%
Percent Calories

1 serving of mongolian beef and rice contains 586 Calories. The macronutrient breakdown is 37% carbs, 42% fat, and 21% protein. This is a good source of protein (54% of your Daily Value), potassium (11% of your Daily Value), and vitamin b6 (63% of your Daily Value).

Makes
8 servings
Prep Time
15 minutes
Cook Time
30 minutes

Ingredients

  • White rice

    Short-grain, raw, unenriched

    1 ⅓ cup or 266g

  • Beef, flank

    Separable lean and fat, trimmed to 0" fat, choice, raw

    32 oz or 907g

  • Cornstarch

    ½ cup or 64g

  • Vegetable oil

    Natreon canola, high stability, non trans, high oleic (70%)

    ½ cup or 112g

  • Soy sauce

    Made from soy (tamari)

    1 cup or 288g

  • Brown sugar

    1 cup unpacked or 145g

  • Garlic

    Raw

    4 cloves, minced or 12g

  • Water

    Plain, clean water

    1 cup or 237g

  • Vegetable oil

    Natreon canola, high stability, non trans, high oleic (70%)

    2 tbsp or 28g

  • Scallions

    Spring onions or scallions (includes tops and bulb), raw

    3 medium (4-1/8" long) or 45g

Directions

  1. Prepare rice as per package directions; set aside.
  2. Slice the steak into small thin pieces against the grain. In a large zip-top bag add the starch and add the beef to it. Close the ziploc bag and shake really well until each pieces is coated with cornstarch. Refrigerate until ready to use.
  3. For the sauce: In a small sauce pan add the oil, soy sauce, brown sugar, garlic, and water. Stir and cook over medium heat until sauce thickens, about 20 minutes. Set aside.
  4. In a non-stick skillet heat the oil. When the oil is hot, add beef and cook until browned. Remove beef from skillet to a bowl and empty the oil from the skillet. Return beef to skillet and pour sauce over the beef. Stir and cook for a couple more minutes.
  5. Serve over rice and garnish with green onions.

Nutrition Facts

For 1 serving of mongolian beef and rice (263g)

Nutrient Value %DV
Calories 586
Fats 27g 35%
Saturated fats 5g 26%
Trans fats 0.1g
Cholesterol 77mg 26%
Sodium 2079mg 90%
Carbs 54g 20%
Net carbs 54g
Fiber 1g 2%
Sugar 18g
Protein 30g
Calcium 61mg 6%
Iron 3mg 39%
Potassium 522mg 11%
Vitamin D 0.1μg 1%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 34μg
Caffeine 0mg
Choline 115mg 21%
Copper 0.2mg 23%
Fluoride 25μg
Folate (B9) 26μg 6%
Lycopene 0μg
Magnesium 50mg 12%
Manganese 1mg 25%
Niacin 10mg 61%
Pantothenic acid 1mg 26%
Phosphorus 303mg 43%
Retinol 0μg
Riboflavin (B2) 0.2mg 14%
Selenium 27μg 50%
Theobromine 0mg
Thiamine 0.1mg 9%
Vitamin A IU 56IU
Vitamin A 3μg 0.3%
Vitamin B12 1μg 56%
Vitamin B6 1mg 63%
Vitamin C 2mg 2%
Vitamin D IU 5IU
Vitamin D2 0μg
Vitamin D3 0.1μg
Vitamin E 4mg 28%
Vitamin K 13μg 11%
Zinc 5mg 44%
Sugars
Sugar 18g
Sucrose 17g
Glucose 0.2g
Fructose 0.2g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 5g 26%
Monounsaturated fats 16g
Polyunsaturated fats 3g
Trans fats 0.1g
Fatty Acids
Total omega 3 0.4g
Total omega 6 2g
Alpha Linolenic Acid (ALA) 0.4g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 2g
Arginine 2g
Aspartic acid 3g
Cystine 0.4g
Glutamic acid 5g
Glycine 2g
Histidine 1g
Hydroxyproline 0.3g
Isoleucine 1g
Leucine 2g
Lysine 2g
Methionine 1g
Phenylalanine 1g
Proline 2g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g

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