A simple stir fry to beat disease

Crisp, crunchy and sweet, fresh jicama stands in where you might expect to find canned water chestnuts in this Asian-inspired dish. In addition to vitamin C from the red pepper and broccoli, this beef stir-fry also provides good amounts of vitamin B12, niacin and potassium.

This dish takes about 35 minutes to prepare and only 12 minutes to cook. Here's what you will need:

• 350 g (12 oz) flank steak
• 10 ml (2 tsp) cornstarch
• 50 ml (1/4 c) dry sherry
• 30 ml (2 tbsp) reduced-sodium soy sauce
• 1 ml (1/4 tsp) baking soda
• 20 ml (4 tsp) olive oil, divided
• 60 ml (4 tbsp) finely slivered orange zest, divided
• 1 ml (1/4 tsp) crushed red pepper flakes
• 1.25 kg (5 c) broccoli florets and stems1 red pepper, cut into matchsticks
• 4 scallions, thinly sliced
• 3 cloves garlic, minced
• 250 g (1 c) jicama matchsticks

1. Halve the flank steak lengthwise (with the grain), then cut each piece crosswise (against the grain) into thin slices.
2. In a medium bowl, whisk together the cornstarch, sherry, soy sauce and baking soda until well combined. Add the flank steak, tossing to coat. Refrigerate for 30 minutes.
3. In a large nonstick skillet, heat 15 millilitres (three teaspoons) of the oil over medium heat. Lift the beef from its marinade, reserving the marinade.
4. Add the beef, half of the orange zest and the red pepper flakes, and cook for three minutes, or until the beef is just cooked through. Transfer the beef to a plate.
5. Add the remaining five millilitres (one teaspoon) oil to the pan along with the broccoli, red pepper, scallions and garlic, and cook for three minutes, or until the broccoli is beginning to soften. Add 125 millilitres (1/2 cup) of water, and cook for two to three minutes, or until the broccoli is crisp-tender.
6. Stir 75 millilitres (1/3 cup) of water into the reserved marinade and add to the pan; bring to a boil and cook, stirring constantly for one minute, or until the sauce is lightly thickened. Return the beef to the pan; add the jicama and cook one minute, just until the beef is heated through.
7. Serve garnished with the remaining orange zest.

The vitamins and minerals in this dish will help your skin, while warding off depression and chronic fatigue.   It is also low in fat and high in protein making it good on the waist line too.