Description

This Savory Pepper Steak is a warm, colorful, and comforting stir-fry made with tender beef strips, sweet bell peppers, and juicy onions in a flavorful, gently seasoned sauce. It’s easy to digest, quick to prepare, and uses simple ingredients that are friendly for seniors yet delicious for all ages. Serve it over rice, mashed potatoes, or noodles for a satisfying meal any day of the week.

Ingredients (Serves 4)

For the Beef

• 1 lb (450 g) flank steak or sirloin, thinly sliced against the grain

• 1 tbsp soy sauce (or low-sodium)

• 1 tbsp cornstarch

• 1 tsp olive oil

Vegetables

• 1 red bell pepper, sliced

• 1 green bell pepper, sliced

• 1 yellow bell pepper, sliced (optional but adds color)

• 1 medium sweet onion, sliced

• 2–3 cloves garlic, minced

• 1 tsp fresh ginger, grated (optional)

Sauce

• 1 cup low-sodium beef broth

• 2 tbsp soy sauce

• 1 tbsp oyster sauce (optional but boosts flavor)

• 1 tbsp cornstarch

• 1 tbsp brown sugar (or honey)

• ½ tsp black pepper

• 1 tbsp rice vinegar or apple cider vinegar

For Cooking

• 1–2 tbsp olive oil or avocado oil

Instructions

1. Marinate the Beef

1. In a bowl, toss beef slices with soy sauce, cornstarch, and 1 tsp oil.

2. Let it rest for 10–15 minutes to soften and tenderize.

2. Prepare the Sauce

1. In a small bowl, whisk together beef broth, soy sauce, oyster sauce, cornstarch, brown sugar, black pepper, and vinegar.

2. Set aside.

3. Cook the Vegetables

1. Heat 1 tbsp oil in a large skillet or wok over medium-high heat.

2. Add onions and bell peppers. Stir-fry for 3–4 minutes until slightly softened but still colorful.

3. Add garlic (and ginger if using). Cook 30 seconds.

4. Remove vegetables from pan and set aside.

4. Cook the Beef

1. Add a bit more oil if needed.

2. Add beef in a flat layer. Cook 2–3 minutes until browned and mostly cooked through.

5. Combine

1. Return vegetables to the pan.

2. Pour in the sauce and stir well.

3. Reduce heat to medium and simmer 2–3 minutes until sauce thickens.

6. Serve

Serve hot over rice, noodles, mashed potatoes, or cauliflower rice.

Serving Suggestions

• For seniors: serve over soft jasmine rice or mashed potatoes for easier chewing and digestion.

• For low-carb diets: pair with cauliflower rice or steamed broccoli.

• For extra flavor: top with sesame seeds or chopped green onions.

Estimated Nutrition (Per Serving)

(Approximate values — will vary by ingredients used.)

• Calories: ~320

• Protein: ~28 g

• Carbohydrates: ~20 g

• Fat: ~13 g

• Fiber: ~2 g

• Sodium: moderate (use low-sodium sauces to reduce)

Health Benefits

• Lean beef provides protein for muscle maintenance (important for seniors).

• Bell peppers are rich in vitamin C and antioxidants.

• Onions & garlic support heart health and immunity.

• Low-sodium options keep the dish gentle on the cardiovascular system.

• Soft-cooked ingredients make it easy to chew and digest.

Cook’s Notes

• Slice beef thinly and against the grain for tenderness.

• If the beef is hard to slice, freeze it for 20–30 minutes first.

• Add mushrooms, snap peas, or zucchini for more veggies.

• Sauce thickness can be adjusted by adding a splash of broth if too thick, or a bit more cornstarch slurry if too thin.

Tips for Seniors or Sensitive Digestion

• Use sweet onions — they’re gentler and less pungent.

• Opt for olive oil instead of stronger oils.

• Cook peppers until soft if chewing is a concern.

• Choose sirloin or tenderloin for the softest texture.

Frequently Asked Questions

Q: Can I make this ahead?

Yes! It reheats well. Store in the fridge up to 3 days. Add a splash of broth when reheating to loosen the sauce.

Q: Can I use chicken instead of beef?

Absolutely — sliced chicken breast or thighs work beautifully. Adjust cooking time so chicken cooks fully.

Q: Is this dish freezer-friendly?

Yes. Freeze in single portions for 1–2 months. Thaw overnight and warm gently on the stovetop.

Q: What if I don’t have oyster sauce?

You can skip it! Add a little extra soy sauce or a splash of Worcestershire for depth.

Q: Can I make it gluten-free?

Use gluten-free soy sauce (tamari) and ensure broth and other sauces are GF.