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Flank Steak Stir Fry with Asparagus and Red Pepper⏱ 40 min total
Recipes

Flank Steak Stir Fry with Asparagus and Red Pepper

Per 1 serving · 295 g · 12 ingredients

Calories
453
23%
of a 2,000 cal day
  • Protein
    31g
    27% of calories
  • Carbs
    44g
    39% of calories
  • Fat
    17g
    33% of calories
Portion

At a glance

One serving of Flank Steak Stir Fry with Asparagus and Red Pepper (295 g) has 453 calories, with 31 g of protein, 44 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (61% DV), Vitamin C (47% DV) and Vitamin K (36% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 21% and 25% of the daily value.

Per 100 g
153cal
medium energy density
Protein per 100 cal
6.8g
Net carbs
41g
carbs minus fiber
Fiber
2.9g
2.9 g sugar

High in

20%+ of the daily value

  • Protein61%
  • Vitamin C47%
  • Vitamin K36%
  • Thiamine39%
  • Riboflavin (B2)23%
  • Niacin66%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin E19%
  • Potassium14%
  • Magnesium13%

Watch

20%+ of the daily value

  • Sodium36%
  • Saturated fat21%
  • Cholesterol25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 25 min
  1. 1

    Prepare the rice according to package instructions. In a separate saucepan, bring water to a boil.

  2. 2

    Trim and cut the asparagus diagonally into 1 1/2-inch pieces. Blanch for 2 minutes, then drain and rinse with cold water. Set aside.

  3. 3

    In a small dish, combine soy sauce, chopped ginger, minced garlic, chopped scallion, and chili oil to make the stir-fry sauce. Set aside.

  4. 4

    Heat half of the oil in a wok or heavy pot over high heat until shimmering. Add asparagus and stir-fry for 2 minutes until lightly browned. Remove and set aside.

  5. 5

    Slice the beef flank in half lengthwise, then cut into thin strips, 2 inches long and 1/4-inch wide.

  6. 6

    Heat remaining oil in the pan over high heat until shimmering. Stir-fry the beef strips in batches for 2-3 minutes per batch until browned but slightly pink inside.

  7. 7

    Return beef to the pan with bell pepper strips. Stir over high heat until the bell peppers begin to wilt, about 1-2 minutes.

  8. 8

    Dissolve cornstarch in water and add to the pan with the stir-fry sauce. Cook until thickened, about 1-2 minutes.

  9. 9

    Return asparagus to the pan, toss to coat, and serve over rice.

Vitamins & minerals

Amounts for 1 serving (295 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A74 μg
8%
Vitamin C43 mg
47%
Vitamin D0 μg
0%
Vitamin E3 mg
19%
Vitamin K43 μg
36%
Thiamine0.5 mg
39%
Riboflavin (B2)0.3 mg
23%
Niacin11 mg
66%
Vitamin B61 mg
70%
Folate (B9)173 μg
43%
Vitamin B121 μg
52%
Pantothenic acid1 mg
30%
Choline121 mg
22%

Minerals

NutrientAmount% Daily Value
Calcium66 mg
7%
Iron6 mg
72%
Potassium667 mg
14%
Magnesium56 mg
13%
Phosphorus337 mg
48%
Zinc5 mg
47%
Copper0.3 mg
36%
Manganese1 mg
31%
Selenium36 μg
65%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)1 g—
Alpha carotene12 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene806 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0.3 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 453 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 86min
    Walking (3.5 mph)
  • 54min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 64min
    Swimming laps

Common questions

How many calories are in Flank Steak Stir Fry with Asparagus and Red Pepper?

One serving of Flank Steak Stir Fry with Asparagus and Red Pepper (1 serving) has 453 calories, which works out to 153 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Flank Steak Stir Fry with Asparagus and Red Pepper high in protein?

It provides a solid 31 g of protein per serving (61% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Flank Steak Stir Fry with Asparagus and Red Pepper keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Flank Steak Stir Fry with Asparagus and Red Pepper?

821 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Flank Steak Stir Fry with Asparagus and Red Pepper?

2.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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