Grocery stores are packed with products that may tout convenience, but contain ingredients that aren’t healthy. Today, we highlight Tai Pei Stir-Fry Creations Beef & Broccoli.
Tai Pei may offer "easy, skillet meals for two that are ready in about 10 minutes," but the amount of sodium and sugar — the latter in the form of corn syrup and corn syrup solids — should have you making a beeline to the express lane with 10 ingredients to make the much healthier version (see recipe).
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Tai Pei Beef & Broccoli
Cooked rice (water, rice), broccoli, sauce (water, soy sauce [water, wheat, soybeans, salt], corn syrup, canola oil, brown sugar, sugar, modified cornstarch, toasted sesame oil, rice vinegar, garlic powder, ginger powder), cooked seasoned beef pectoral and modified food starch product (beef, water, seasoning [modified food starch (corn & tapioca), corn syrup solids, salt, sodium phosphate, spices, beef stock, disodium inosinate & disodium guanylate, yeast extract, grill flavor (maltodextrin, salt, grill flavor [from partially hydrogenated soybean and/or cottonseed oil], modified cornstarch, corn syrup solids, smoke flavoring, tricalcium phosphate), xanthan gum], seasoning [salt, beef flavor, onion powder, caramel color, maltodextrin, sugar, spices, garlic powder]), onions.
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At a glance
The amounts listed are per serving of the prepared product. The daily recommendations are based on a diet of 2,000 calories a day. They do not take into consideration individual weight, age or gender.
Tai Pei Beef & Broccoli Healthier version Daily recommendations
Calories 350 353 2,000
Total fat 10 g 13 g less than 65 g
Saturated fat 2 g 4 g less than 20 g
Trans fat up to .49 g 0 g 0 g
Cholesterol 15 mg 70 g less than 300 mg
Sodium 1190 mg 500 mg less than 2,300 mg (1 tsp)
Dietary fiber 3 g 4 g 25 g
Sugar 13 g 6 g 25 g (6 teaspoons)
Protein 20 g 28 g 50 g
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Tai Pei’s beef and broccoli contains a whopping 37 ingredients, six of which are corn derivatives. Andrew Weil, author and integrative medicine practitioner, says, "It is best to cut down on foods to which any sweeteners have been added." This beef and broccoli has 13 grams of sugar per serving.
As for salt, it’s listed four times in the ingredients list and the dish’s 1,190 mg contains nearly an entire day’s worth of salt in this one meal. Tai Pei also contains trans fat (in the form of partially hydrogenated soybean and/or cottonseed oil). Even though the label lists zero grams, you know the product can still contain up to .49 grams.
The healthier stir-fry may take up to 30 minutes to make, but isn’t it worth the extra time for your body in the long run?
If you’d like a healthier substitute for a processed food in your pantry, email your request to lneilson@sltrib.com.
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Beef and broccoli stir-fry
2 tablespoons olive oil
1 medium yellow onion, halved and thinly sliced
1 garlic clove, minced
1 thumb-sized piece peeled, fresh ginger, minced
1 pound top sirloin steak, sinew and fat removed, thinly sliced
Salt and freshly ground black pepper
1 bunch broccoli, cut into florets, blanched (stems reserved for another use)
2 red chiles, minced (optional)
About 2 tablespoons reduced-sodium soy sauce
1 tablespoon sesame oil
Cooked and warmed brown or white rice
In a large frying pan over medium-high heat, warm the oil. Add the onion and cook until softened and translucent, about 5 minutes. Add the garlic and ginger and cook, about 2 minutes. Season the beef with salt and pepper. Add the beef slices and cook until no longer pink on one side, about 2 minutes. Stir and cook the beef on the other side until no longer pink, about 2 minutes. Add the broccoli and chiles, if using, and mix to combine. Add the soy sauce and sesame oil, stir to combine. Cook for 2 minutes and serve over rice.
Makes » 4 servings
Source: Olive magazine, February 2009; www.bbcgoodfood.com/recipes/9276/index.html
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