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Sunday, August 6, 2017

Sunday Skillet- Beef & Beens

I am not always a big fan of vegetables, especially green ones.  One of the ways I work them into my diet is by cooking Asian food.  Not only is there an endless variety of spices in these dishes, but they always have a great variety of veggies. Plus little fat is used to cook the dishes making them a healthy choice.  I served this dish over sprouted brown Basmati rice.

I made a couple of changes this recipe that I found in a Chinese cookbook. I added more vegetables and beef bone broth. I also substituted peanut oil which traditional in this type of cooking with grape seed oil.

Beef & Beans

1 tablespoon cornstarch
4 tablespoons dark soy sauce
2 tablespoons grape seed oil

1 lb steak cut into one inch pieces

Mix together the marinade ingredients. Place the steak in a shallow glass dish and pour the marinade over the meat. Mix to coat the meat. Place in the refrigerator to marinate for at least 30 minutes

2 tablespoons grape seed oil
3 cloves garlic crushed
1 small onion sliced
8 ounces green beans
3 stalks of celery chopped
1 cup of sliced button mushrooms
1 can of  bamboo shoots drained.

4 tablespoons soy sauce
4 tablespoons Chinese rice wine
1 cup beef bone broth
4 tablespoons cornstarch
8  tablespoons water.

1/2 cup of roughly chopped almonds

Add the oil to a wok and heat on high.  Add the garlic, onion, mushrooms and beef.  Stir fry for 3 to 4 minutes or until the meat is cooked.  Mix the soy sauce, wine, broth, cornstarch and water.  Mix well to combine.  Stir into the wok and cook until the mixture thickens.  Add the celery, beans and bamboo shoots.  Heat for just 2-3 minutes until the beans are tender crisp.  Serve over hot rice. Top with the almonds.

Serves 6


Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Champsionship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 215 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway, Sweden and Ireland. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

Follow CMT Author Chris Steinke

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