Broccoli Beef Stir-Fry

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Broccoli Beef Stir-Fry

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.

Read the directions first and prepare the sauce mixture before starting, so you can add it at the right time without overcooking the other ingredients.

Nutrition Facts

Broccoli Beef Stir-Fry

CaloriesCalories

503 Per Serving

ProteinProtein

36g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$3.74
×
Calories 503
Total Fat 8.0 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.8 g
Cholesterol 62 mg
Sodium 244 mg
Total Carbohydrate 73 g
Dietary Fiber 10 g
Sugars 6 g
Protein 36 g

Dietary Exchanges
3 1/2 starch, 3 vegetable, 3 lean meat

Ingredients

Servings  4  

  • 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 1/4 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

Tip: Click on step to mark as complete.

  1. Prepare the beef and set aside.
  2. Serve immediately with cooked rice.
  3. Prepare the broccoli and set aside.
  4. 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.
  5. 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.
  6. Remove the broccoli and remaining liquid from the pan and wipe clean.
  7. Coat the pan with cooking spray and heat to medium high.
  8. 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.
  9. Add the broccoli and its cooking liquid, stir frying for 1 minute to reheat.
  10. 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.

Cooking Tip: You can replace the beef partially or completely with marinated firm tofu or bean curd, skinless boneless chicken thighs or chicken breast. If using chicken breast it will cook very quickly.

Keep it Healthy: You can replace the broccoli with green beans, snow or snap peas, a combination of vegetables such as onions, bell peppers and carrots. Just remember that you add the carrots first, since they take longer to cook and the bell peppers and onions after, to keep everything brightly colored and so they won’t get soggy.

Tip: You can use frozen vegetables instead of fresh. Select frozen vegetables with no sauces or seasonings. Keep in mind frozen vegetables may cook faster than fresh.
 

 

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.

Read the directions first and prepare the sauce mixture before starting, so you can add it at the right time without overcooking the other ingredients.

Nutrition Facts

Broccoli Beef Stir-Fry

CaloriesCalories

503 Per Serving

ProteinProtein

36g Per Serving

FiberFiber

10g Per Serving

Cost Per ServingCost Per Serving

$3.74
×
Calories 503
Total Fat 8.0 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.8 g
Cholesterol 62 mg
Sodium 244 mg
Total Carbohydrate 73 g
Dietary Fiber 10 g
Sugars 6 g
Protein 36 g

Dietary Exchanges
3 1/2 starch, 3 vegetable, 3 lean meat

Ingredients

Servings  4  

  • 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 1/4 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

Tip: Click on step to mark as complete.

  1. Prepare the beef and set aside.
  2. Serve immediately with cooked rice.
  3. Prepare the broccoli and set aside.
  4. 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.
  5. 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.
  6. Remove the broccoli and remaining liquid from the pan and wipe clean.
  7. Coat the pan with cooking spray and heat to medium high.
  8. 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.
  9. Add the broccoli and its cooking liquid, stir frying for 1 minute to reheat.
  10. 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.

Cooking Tip: You can replace the beef partially or completely with marinated firm tofu or bean curd, skinless boneless chicken thighs or chicken breast. If using chicken breast it will cook very quickly.

Keep it Healthy: You can replace the broccoli with green beans, snow or snap peas, a combination of vegetables such as onions, bell peppers and carrots. Just remember that you add the carrots first, since they take longer to cook and the bell peppers and onions after, to keep everything brightly colored and so they won’t get soggy.

Tip: You can use frozen vegetables instead of fresh. Select frozen vegetables with no sauces or seasonings. Keep in mind frozen vegetables may cook faster than fresh.