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Broccoli and Beef Strips
Asian Style - Makes
4 servings.
1 1/2 lbs. fresh broccoli florets,
cut into bite-size pieces
1 lb. beef tenderloin steaks, trimmed and cut thinly into 1/8-inch
thick strips
1 Tbsp. fresh ginger, peeled and grated
4 cloves garlic, crushed with garlic press
1/2-1 tsp. Chinese 5 spice powder
1/2 tsp. crushed red pepper
1 Tbsp. extra virgin olive oil
3 Tbsp. reduced-sodium soy sauce
3/4 cup low fat, reduced-sodium chicken broth
2 tsp. toasted sesame oil
1 Tbsp. cornstarch
2 cups cooked brown rice
1/4 cup chopped scallion (as garnish)
Heat a 12-inch skillet with
about 1/2 inch water over high heat. Bring to a boil. Add broccoli
and cook about 3 minutes uncovered or until tender-crisp. Drain
broccoli and set aside. Wipe skillet dry.
In medium mixing bowl, toss
beef with ginger, garlic, Chinese 5 spice powder and crushed
red pepper. Add the olive oil to skillet and heat over high heat
until hot. Add the beef mixture and cook 2-4 minutes or until
beef loses its pink color throughout by stirring quickly and
frequently. Remove from heat.
Mix soy sauce, broth, sesame
oil and cornstarch until mixture is blended. Pour into the skillet
and cook with the beef about 1 minute, stirring frequently until
sauce thickens slightly. Add broccoli and toss to thoroughly
coat. Serve over brown rice. Garnish with chopped scallions.
Per serving: 340 calories, 11
g total fat (2.5 g saturated fat), 34 g carbohydrates, 30 g protein,
7 g dietary fiber, 480 mg sodium. |
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