No need for Chinese take-out when you can whip up this quick and tasty beef and broccoli stir-fry. Serve with rice. If you serve with brown rice, you can boost your fiber! You'll find tips throughout the book like: 1 cup white rice < less than 1 gram, 1 cup brown rice = 3 grams.
| Prep Time 15 minutes plus marinade time |
| Cook Time 15 minutes |
| Servings 4 servings |
Ingredients
- 2 tablespoons low sodium soy sauce
- 1 tablespoon honey
- 1 1/2 teaspoons ground ginger
- 1 teaspoon minced garlic
- 2 tablespoons cornstarch divided
- 2 cup tablespoons plus 1fat-free chicken broth divided
- 1 pound 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-ounce can sliced water chestnuts drained
Ingredients
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Instructions
- In glass dish or plastic bag, combine soy sauce, honey, ginger, garlic, 1 tablespoon cornstarch and 2 tablespoons chicken broth. Add sliced meat and marinate in refrigerator, covered, 1 hour, time permitting.
- In large shallow skillet coated with nonstick cooking spray, stir-fry meat 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 1 cup chicken broth and 1 tablespoon cornstarch. Add to skillet; bring to boil, stirring, until mixture slightly thickens and meat done.
- Stir in green onions and water chestnuts.
Nutritional Info
Nutritional info 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
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