A Leaner Stir-Fry

Most stir-fry dishes are lower in fat than the average main course--very little oil is used. But some cooks get complacent when making stir-fries and start bulking out the mix with high-fat foods. To keep the fat low, remember to use only enough meat in stir-fries to flavor the dish. Use vegetables for bulk.

In this recipe we use lean top sirloin. Be sure to trim the meat of all visible fat before cutting it into thin strips.

Spray the wok with nonfat cooking spray before separately sauteing the onions, beef and vegetables so each is cooked to perfect doneness. The onions should be translucent, the beef browned and cooked to medium and the vegetables tender yet crisp.

For the sauce, nonfat chicken broth is blended with cornstarch and soy sauce.

MIXED VEGETABLE AND BEEF STIR-FRY

1 small onion, sliced thin

1 tablespoon minced garlic

1/2 pound lean top sirloin, cut into strips

1 tablespoon minced ginger root

3 cups broccoli florets, blanched and drained

2 cups sliced mushrooms

1 teaspoon cornstarch

1/4 cup nonfat chicken broth

1/4 cup soy sauce

1 (5 1/2-ounce) can baby corn, drained

Pepper

Stir-fry onions and garlic in hot skillet or wok sprayed with nonstick cooking spray over high heat until onions are translucent. Remove to large bowl.

Spray wok with cooking spray and add beef and ginger. Stir-fry until beef is browned. Remove and add to onions and garlic.

Spray wok with nonstick cooking spray and add broccoli and mushrooms. Stir-fry vegetables until tender-crisp. Add to mixture in bowl.

Combine cornstarch and chicken broth. Add to pan along with soy sauce. Cook, stirring until thickened. Add ingredients in bowl back to pan and toss with sauce. Stir in baby corn. Heat through. Season to taste with pepper.

Makes 4 servings.

Each serving contains about:

156 calories; 1,094 mg sodium; 26 mg cholesterol; 3 grams fat; 21 grams carbohydrates; 16 grams protein; 1.52 grams fiber.