Broccoli Beef Stir-Fry

-















Serves 4.  503 Calories.  244 mg Sodium.  $3.74 Per Serving

 This Simple Cooking with Heart recipe is loaded with the flavors you love in Chinese food but with less sodium than most restaurant food...

For best results all ingredients should be assembled and prepared or measured, before you begin cooking. Ingredients are chopped bite size, for quick cooking...

You cook ingredients in order of cooking time, with harder ingredients cooked first and the more tender ingredients added later.

Ingredients
  • 1 lb. lean sirloin steak, sliced across the grain quarter- inch thick, then cut into pieces 2 inches long, all visible fat discarded
  • 2 lb. broccoli, separated into florets and cut in half, peel stem and cut diagonally into ¼ inch slices
  • 1 Tbsp. cornstarch
  • 1 Tbsp. low-sodium soy sauce
  • 2 Tbsp. sherry or wine (red or white)
  • 1/4 tsp. sugar
  • 1/2 tsp. honey
  • 5 Tbsp. water
  • cooking spray
  • 3 clove garlic, minced
  • 3/4 cup low-sodium chicken broth
  • 1 1/2 cups brown rice, cooked to package instructions


Directions
Prepare the beef and set aside.
Prepare the broccoli and set aside.
Combine the soy sauce, cornstarch, sherry or wine and honey in a medium sized bowl and marinate the beef in this mixture for 15-30 minutes.
Add the water to a 10-12 inch heavy skillet with a lid and bring to a boil. Add the broccoli, bring to a boil again, cover and reduce heat to steam for about 5 minutes. Broccoli should be starting to get tender, be bright green, but still crunchy.
Remove the broccoli and remaining liquid from the pan and wipe clean.
Coat the pan with cooking spray and heat to medium high.
Add the beef, marinade liquid and garlic. Stir fry quickly for 1-2 minutes, until it loses most of its redness. Be careful not to burn the garlic, or it will taste bitter.
Add the broccoli and its cooking liquid, stir frying for 1 minute to reheat.
Pour in the broth and stir well, bring to a boil, then lower heat and simmer until the sauce starts to thicken, about 3-5 minutes.
Serve immediately with cooked rice.




Source: heart

Posts les plus consultés de ce blog

Chicken and Green Bean Salai

-
Image
This Simple Cooking with Heart recipe is an easy, no-cook, one-dish, American dinner that you can whip together in about 15 minutes!   Ingredients Dressing 1 Tbsp. Dijon mustard or spicy brown mustard OR 1 tsp. ground mustard and mix with 2 teaspoons water 2 Tbsp. extra virgin olive oil or canola oil 2 Tbsp. lemon juice or vinegar 1/4 tsp. dried thyme 1/4 tsp. ground pepper Chicken and Green Bean Salad 2 cup shredded chicken (from half of a rotisserie chicken) OR 20 oz. canned, salt-free white meat chicken, drained 31 oz. canned, no-salt-added or low-sodium green beans, drained, rinsed 3 stalk celery, chopped 3 Tbsp. chopped, unsalted, unoiled almonds (or any nut on sale)   Nutritional Info Nutritional Analysis   Per serving Calories Per Serving   251 Total Fat    13.5 g Saturated Fat    2.0 g Trans Fat    0.0 g Polyunsaturated Fat   ...
Red more»

Smoky veggie feijoada

-
Image
“Super-protein-packed black beans are a great base to this veggie version of the classic Brazilian dish, and with all the veg we get loads of fibre and four of our 5-a-day too! ” Serves 2.    Cooks In 1H 5M.      Difficulty Not too tricky.
Red more»