Beef and Broccoli Stir Fry
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.
Servings Prep Time
4servings 15minutes plus marinade time
Cook Time
15 minutes
Servings Prep Time
4servings 15minutes plus marinade time
Cook Time
15 minutes
Ingredients
  • 2tablespoons low sodium soy sauce
  • 1tablespoon honey
  • 1 1/2teaspoons ground ginger
  • 1teaspoon minced garlic
  • 2tablespoons cornstarchdivided
  • 2cup tablespoons plus 1fat-free chicken brothdivided
  • 1pound flank steaktrimmed of fat and cut into strips (sirloin or round steak may be used)
  • 1 onioncoarsely chopped
  • 4cups broccoli florets
  • 1 green or red bell pepperseeded and cut into strips
  • 1/2cup chopped green onions
  • 18-ounce can sliced water chestnutsdrained
Instructions
  1. 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.
  2. 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.
  3. 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.
  4. Stir in green onions and water chestnuts.
Recipe Notes

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