Beef And Broccoli Stir-fry
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables | Beef, Main dish | 4 | Servings | |
INGREDIENTS
| Quick-cooking brown rice | ||
| 1 | T | Plus 1 teaspoon vegetable |
| oil | ||
| 1 | lb | Beef strips for stir-fry |
| such as beef round | ||
| steak | ||
| 3 | t | Cornstarch, divided |
| 2 | Cloves garlic, minced | |
| 1/4 | t | 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 | 3 cups watercress | |
| 1 | c | Reduced-sodium soy sauce |
| 1/3 | c | Dry sherry |
| 4 | t | Grated fresh ginger |
| 2 | t | Sugar |
INSTRUCTIONS
Prepare brown rice according to package directions for 4 servings. 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. 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. 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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Nutrition (calculated from recipe ingredients)
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Calories: 736
Calories From Fat: 366
Total Fat: 40.7g
Cholesterol: 141.4mg
Sodium: 1774.2mg
Potassium: 1048.9mg
Carbohydrates: 32.8g
Fiber: <1g
Sugar: 6.4g
Protein: 51.8g