Heart Healthy
This Chinese recipe is loaded with the flavors of the classic dish but with less sodium than most restaurant varieties.
Print Recipe
Broccoli Beef Stir-Fry
This Chinese recipe is loaded with the flavors of the classic dish but with less sodium than most restaurant varieties.
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Servings:
4
Ingredients
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1 tablespoon cornstarch -
2 tablespoons sherry -
1 tablespoon soy sauce -
1/2 teaspoon honey -
1/4 teaspoon sugar -
1 pound sirloin steak -
1 1/2 cups brown rice -
5 tablespoons water -
2 pounds broccoli -
Cooking spray -
3 clove garlic -
3/4 cup chicken broth
Directions
Tip: Click on step to mark as complete.
-
Put the cornstarch in a small bowl. Add the sherry, soy sauce, honey, and sugar, whisking to dissolve. -
Put the beef in a resealable plastic bag or bowl. Pour in the marinade, turning the beef to coat. Let stand for 15 to 30 minutes. -
Meanwhile, cook the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside. -
Add the water to a large heavy skillet or wok. Bring to a boil. Add the broccoli. Bring to a boil. Reduce the heat. Cook, covered, for 5 minutes, or until the broccoli is crisp-tender. Transfer the broccoli and cooking liquid to a bowl. -
Wipe the skillet with paper towels. Lightly spray the skillet with cooking spray. -
Cook the beef with the marinade and garlic on medium-high heat for 1 to 2 minutes, or until the beef is almost cooked through, stirring constantly. -
Stir in the broccoli and reserved cooking liquid. Cook for 1 minute, stirring constantly. -
Pour in the broth. Bring to a boil. Reduce the heat and simmer for 3 to 5 minutes, or until the sauce starts to thicken, stirring frequently. -
Serve over the rice.
Cooking Tip: You can substitute marinated firm tofu or bean curd, boneless skinless chicken thighs, or chicken breasts for the beef.
Keep it Healthy: You can substitute green beans, snow or snap peas, or a combination of various chopped vegetables, such as onions, bell peppers, and carrots, for the broccoli. If you use carrots, be sure to cook them a few minutes ahead of the other vegetables since they will take longer to cook.
Tip: You can use frozen vegetables in place of fresh. Just be sure to select those with no sauces or seasonings. Also watch them carefully as they may cook faster than fresh vegetables.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 503 | |
|---|---|---|
| Total Fat | 8.0 g | |
| Saturated Fat | 2.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 3.0 g | |
| Cholesterol | 62 mg | |
| Sodium | 244 mg | |
| Total Carbohydrate | 73 g | |
| Dietary Fiber | 10 g | |
| Sugars | 6 g | |
| Protein | 36 g | |
Dietary Exchanges
3 1/2 starch, 3 vegetable, 3 lean meat
-
Servings:
4
Ingredients
-
1 tablespoon cornstarch -
2 tablespoons sherry -
1 tablespoon soy sauce -
1/2 teaspoon honey -
1/4 teaspoon sugar -
1 pound sirloin steak -
1 1/2 cups brown rice -
5 tablespoons water -
2 pounds broccoli -
Cooking spray -
3 clove garlic -
3/4 cup chicken broth
Directions
Tip: Click on step to mark as complete.
-
Put the cornstarch in a small bowl. Add the sherry, soy sauce, honey, and sugar, whisking to dissolve. -
Put the beef in a resealable plastic bag or bowl. Pour in the marinade, turning the beef to coat. Let stand for 15 to 30 minutes. -
Meanwhile, cook the rice using the package directions, omitting the salt and margarine. Cover to keep warm. Set aside. -
Add the water to a large heavy skillet or wok. Bring to a boil. Add the broccoli. Bring to a boil. Reduce the heat. Cook, covered, for 5 minutes, or until the broccoli is crisp-tender. Transfer the broccoli and cooking liquid to a bowl. -
Wipe the skillet with paper towels. Lightly spray the skillet with cooking spray. -
Cook the beef with the marinade and garlic on medium-high heat for 1 to 2 minutes, or until the beef is almost cooked through, stirring constantly. -
Stir in the broccoli and reserved cooking liquid. Cook for 1 minute, stirring constantly. -
Pour in the broth. Bring to a boil. Reduce the heat and simmer for 3 to 5 minutes, or until the sauce starts to thicken, stirring frequently. -
Serve over the rice.
Cooking Tip: You can substitute marinated firm tofu or bean curd, boneless skinless chicken thighs, or chicken breasts for the beef.
Keep it Healthy: You can substitute green beans, snow or snap peas, or a combination of various chopped vegetables, such as onions, bell peppers, and carrots, for the broccoli. If you use carrots, be sure to cook them a few minutes ahead of the other vegetables since they will take longer to cook.
Tip: You can use frozen vegetables in place of fresh. Just be sure to select those with no sauces or seasonings. Also watch them carefully as they may cook faster than fresh vegetables.