Beef and Broccoli Stir-Fry – Replace Chinese take-out with this quick and tasty entree.
2 Tbsp. low-sodium soy sauce
1 Tbsp. honey
1 1/2 tsp. ground ginger
1 tsp. minced garlic
2 Tbsp. cornstarch, divided
2 Tbsp. plus 1 cup fat-free chicken broth
1 lb. flank steak, trimmed of fat and cut into strips (sirloin or round steak may be used)
1 onion, coarsely chopped
4 cups broccoli florets
1 green or red bell pepper, seeded and cut into strips
1/2 cup chopped green onions
1 8-oz. can sliced water chestnuts, drained
In glass dish or plastic bag, combine soy sauce, honey, ginger, garlic, one tablespoon cornstarch and two tablespoons chicken broth. Add sliced meat and marinate in refrigerator, covered, one hour. In large, shallow skillet coated with nonstick cooking spray, stir-fry meat a few minutes until browned. Add onion, broccoli and pepper, cooking over medium-high heat 5-7 minutes or until tender. In small bowl, mix together remaining one cup chicken broth and one tablespoon cornstarch. Add to skillet; bring to boil, stirring, until mixture slightly thickens and meat is done. Stir in green onions and water chestnuts. Serve over rice. Makes 4 servings.
Nutritional information per serving: Calories 272 | Calories from fat 23% | Fat 7g | Saturated fat 3g Cholesterol 48mg | Sodium 540mg Carbohydrates 25g | Dietary fiber 6g | Total sugars 11g | Protein 28g | Dietary exchanges: 3 vegetable, 1/2 other carbohydrate, 3 lean meat
|Holly Clegg is the author of the best-selling trim&TERRIFIC cookbooks, Eating Well Through Cancer and Too Hot in the Kitchen: Secrets to Sizzle at Any Age. For more information, visit hollyclegg.com or thehealthycookingblog.com.|