I LOVE stir fry for many reasons, one of those being that it opens the door for creativity in combining whatever ingredients my heart desires. That said, my goal for this particular stir fry was to create a extra iron-rich boost for my diet, so I wanted to incorporate complimentary foods to go alongside my beef.
As you may already know, combining source of iron in the diet with a quality source of Vitamin C enhances in the digestion and absorption of the iron. In this dish, broccoli and oranges are complimentary to the beef in their provision of flavor and that absorption enhancing Vitamin C. Broccoli also happens to be a quality anti-inflammatory food, another perk for athletes putting a fair amount of stress on their system through vigorous training. You can read more about the specific benefits of each ingredient in this recipe at the bottom of the post!
Many stir fry dishes are chock full of sodium! By using 1/2 tsp Kikkoman Soy Sauce in place of 1/2 tsp table salt, the sodium content of the recipe is cut by 1000 mg !!! Kikkoman also offers a variety of less sodium products. Simple substitutions here would be to use Kikkoman's Less Sodium Soy Sauce to further cut the sodium content, or Kikkoman's Gluten-Free Tamari Soy Sauce if you follow a gluten-free regime. I have to add that this recipe also pairs well with the use of Kikkoman's Ponzu Soy Sauce, which further enhances the citrusy aroma and taste of the dish! You can view the entire offering of Kikkoman products here, and learn more about the sodium saving benefits of such products through a cool infographic here.
2 heads broccoli, rinsed, stems removed and chopped (about 4 c. florets)
1 c. quinoa, dry measure
1 lb beef tenderloin
1 medium onion, cut into wedges
2 garlic cloves, minced
1 cup orange juice
1 tbsp Kikkoman Traditionally Brewed Soy Sauce
1-2 tsp freshly grated ginger
2 oranges, skin removed, diced into chunks
[Makes 4 servings]
About this Recipe:
Kristen Chang is Registered Dietitian Nutritionist (RDN), Certified Specialist in Sports Dietetics (CSSD) and triathlete residing in southwest Virginia with her husband and dogs. Follow along as she shares favorite fueling recipes, general wellness and sport nutrition tips and stories from her athletic endeavors.
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