Anabolic Cooking
Dave Ruel
Has your diet gone from passable to poor to downright plain? Dave Ruel can fix that! He’s seen amateurs and pros go the usual route of steamed chicken, baked potatoes, and broccoli for every meal. So whether your goal is to gain mass, get shredded, burn fat, or tone up in time for competition, Dave can teach you that there is a far tastier and better way.
With Dave’s approach, you’re never dieting. And, as North America’s most trusted fitness cook, Dave is also the author of Anabolic Cooking (available at http://www.anaboliccooking.com).
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Oriental Beef Stir Fry
INGREDIENTS
1 lb / 455 g pound of lean beef, cut in slices
2 Tbsp low-sodium soy sauce
2 Tbsp water
1 tsp sesame oil
1 tsp minced fresh garlic
1 tsp Dijon mustard
1 tsp fresh ginger
2 red peppers, sliced thin
3 cups broccoli
4 scallions, chopped
½ cup parsley,
DIRECTIONS
1. In a large bowl, mix soy sauce, water, oil, garlic, ginger, and mustard.
2. Add sliced meat and stir to coat. Set aside.
3. Heat wok or large skillet over high heat. Coat with cooking spray.
4. Cook broccoli and pepper, stirring until veggies are crisp tender.
5. Stir in the beef strips, mix, and cook until desired doneness. Then add scallions and parsley.
Stir gently until ready.
Quick Tip:
Serve over converted or basmati rice
NUTRITIONAL FACTS (per serving)
Calories: 308
Protein: 49 g
Carbs: 10 g
Fat: 8 g
Makes 3 servings chopped
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