| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Vegetables |
|
Main dish, Beef |
4 |
Servings |
INGREDIENTS
|
|
Quick-cooking brown rice |
| 1 |
tb |
Plus 1 teaspoon vegetable oil |
| 1 |
lb |
Beef strips for stir-fry (such as beef round steak) |
| 3 |
ts |
Cornstarch, divided |
| 2 |
|
Cloves garlic, minced |
| 1/4 |
ts |
To 1/2 teaspoon red pepper flakes |
| 1 |
|
Sweet onion, halved and sliced |
| 1 |
|
Bag (8 oz.) fresh broccoli florets |
| 1/2 |
c |
Stir-Fry Sauce (recipe follows) |
| 1/2 |
c |
Chicken broth |
| 1 |
bn |
(3 cups) watercress |
| 1 |
c |
Reduced-sodium soy sauce |
| 1/3 |
c |
Dry sherry |
| 4 |
ts |
Grated fresh ginger |
| 2 |
ts |
Sugar |
INSTRUCTIONS
STIR FRY SAUCE
1. Prepare brown rice according to package directions for 4 servings.
2. Meanwhile, heat 1 tablespoon oil in large, deep skillet or wok over high
heat until shimmering. Toss beef with 2 teaspoons cornstarch in medium
bowl. Add to skillet and cook, stirring, until no longer pink, 1 to 2
minutes. With slotted spoon, transfer to clean bowl.
3. Add remaining 1 teaspoon oil to skillet. Add garlic, red pepper flakes
and onion; cook, stirring, 30 seconds. Stir in broccoli and Stir-Fry Sauce.
Dissolve remaining 1 teaspoon cornstarch in chicken broth; add to skillet
and cook, stirring occasionally, until broccoli is tender, 5 minutes.
4. Return beef to skillet with watercress and cook, stirring, 1 minute
more. Serve with brown rice. Makes 4 servings.
STIR-FRY SAUCE: Combine all ingredients in jar with tight-fitting lid. Stir
until sugar is dissolved. Refrigerate up to 2 weeks. Shake before using.
Makes
1 1/2 cups.
PER SERVING: Calories 440, Total Fat 21 g, Saturated Fat 6 g, Cholesterol
71 mg, Sodium 1,052 mg, Carbohydrates 35 g, Protein 30 g
Recipe by Cathy Luchetti's Hot Flash Cookbook
Posted to MM-Recipes Digest by Julie Bertholf <jewel1@ix.netcom.com> on
Jun 03, 1998
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