Healthy Recipes

Beef Broccoli Stir-fry
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
Reduced-sodium soy sauce 2 teaspoons + 1 tablespoon
Sugar ¼ + 1 teaspoon
Salt 1/8 + 1/8 teaspoon
Boneless sirloin steak, visible fat trimmed and cut into ¼-inch thin strips ½ pound
Cornstarch 1 tablespoon
Water ¼ + ¼ cup
Ground ginger ¼ teaspoon
Sesame oil 1 teaspoon
Canola oil 2 teaspoons
Garlic clove, minced 1
Broccoli flowerets 2 cups


Directions
  1. Combine 2 teaspoons soy sauce, ¼ teaspoon sugar, 1/8 teaspoon salt, and beef strips in a plastic resealable bag. Toss to coat and let marinate for 20 minutes in the refrigerator.
  2. Meanwhile, in a small bowl, dissolve cornstarch in 1 tablespoon soy sauce, then stir in ¼ cup water, sesame oil, ginger, and 1 teaspoon sugar. Set sauce aside.
  3. Heat canola in a large wok or nonstick skillet over medium-high heat. Add garlic and beef to pan and stir-fry 1-2 minutes, until beef is browned, then remove beef with a slotted spoon and set aside.
  4. Add broccoli to pan and stir-fry 1 minute. Then add ¼ cup of water, cover, and steam about 2 minutes, until broccoli is tender-crisp.
  5. Stir sauce, then add sauce and beef to the pan and cook 1-2 minutes, until sauce has thickened and beef is heated through. Remove from heat and serve with rice.

Exchanges
3 lean meats; 1.5 fats; 1 vegetable

Side Suggestions: White Long-grain Rice


Nutrition Facts
Serving Size ½ of recipe
Calories 339
Total Fat 23.5 g
Saturated Fat 7 g
Sodium 818 mg
Total Carbohydrate 7 g
Dietary Fiber 3 g
Protein 25 g
dashed separator
healthy living calculator
Current Research From Top Journals



December 2014

Exercise during pregnancy has been associated with many benefits for mom and baby. This review supports the trend and finds that even one day of purposeful activity per week may reduce the need for cesarean birth.

dot separator
previous editions


November 2014


November 2014


October 2014

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook