Heart Healthy
This fragrant dish pairs classic Asian seasonings with an unusual mixture of vegetables, including red cabbage and summer squash, all of which complement the beef. Served over nutty-tasting brown rice, this all-in-one meal provides protein, vegetables, and a whole grain.
Print Recipe
Sirloin and Broccoli Stir-Fry
This fragrant dish pairs classic Asian seasonings with an unusual mixture of vegetables, including red cabbage and summer squash, all of which complement the beef. Served over nutty-tasting brown rice, this all-in-one meal provides protein, vegetables, and a whole grain.
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Servings:
4
Ingredients
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1 Tbsp. cornstarch -
1 Tbsp. soy sauce -
1 tsp. gingerroot -
1 medium garlic clove -
1 lb. steak -
1 cup brown rice -
1 cup beef broth -
2 Tbsp. hoisin sauce -
1 tsp. sesame oil -
1 tsp. canola oil -
3 oz. broccoli florets -
1 medium yellow summer squash -
4 medium green onions -
2 oz. red cabbage -
1-2 Tbsp. water
Directions
Tip: Click on step to mark as complete.
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Put the cornstarch in a medium bowl. Add the soy sauce, gingerroot, and garlic, whisking to dissolve the cornstarch. Add the beef, turning to coat. Cover and refrigerate for 10 minutes, turning occasionally. -
Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Set aside. -
In a small bowl, whisk together the broth, hoisin sauce, and sesame oil. Set aside. -
In a large nonstick skillet or wok, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the beef mixture for 5 minutes, or until the beef is browned on the outside (it may be slightly pink in the center), stirring constantly. Transfer the beef mixture to a large plate. -
In the same skillet, still over medium-high heat, stir together the remaining ingredients except the water. Cook for 2-3 minutes, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water. -
Return the beef mixture to the skillet. Pour in the broth mixture, stirring to combine. Cook for 1-2 minutes, or until the broth mixture thickens, stirring occasionally. Serve the stir-fry over the rice.
Nutrition Facts
Sirloin and Broccoli Stir-Fry
Calories
Protein
FiberNutrition Facts
| Calories | 400 | |
|---|---|---|
| Total Fat | 9 g | |
| Saturated Fat | 2.5 g | |
| Trans Fat | 0 g | |
| Polyunsaturated Fat | 2 g | |
| Monounsaturated Fat | 4 g | |
| Cholesterol | 60 mg | |
| Sodium | 380 mg | |
| Total Carbohydrate | 47 g | |
| Dietary Fiber | 4 g | |
| Sugars | 4 g | |
| Protein | 32 g | |
Dietary Exchanges
3 starch, 4 lean meat
-
Servings:
4
Ingredients
-
1 Tbsp. cornstarch -
1 Tbsp. soy sauce -
1 tsp. gingerroot -
1 medium garlic clove -
1 lb. steak -
1 cup brown rice -
1 cup beef broth -
2 Tbsp. hoisin sauce -
1 tsp. sesame oil -
1 tsp. canola oil -
3 oz. broccoli florets -
1 medium yellow summer squash -
4 medium green onions -
2 oz. red cabbage -
1-2 Tbsp. water
Directions
Tip: Click on step to mark as complete.
-
Put the cornstarch in a medium bowl. Add the soy sauce, gingerroot, and garlic, whisking to dissolve the cornstarch. Add the beef, turning to coat. Cover and refrigerate for 10 minutes, turning occasionally. -
Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Set aside. -
In a small bowl, whisk together the broth, hoisin sauce, and sesame oil. Set aside. -
In a large nonstick skillet or wok, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the beef mixture for 5 minutes, or until the beef is browned on the outside (it may be slightly pink in the center), stirring constantly. Transfer the beef mixture to a large plate. -
In the same skillet, still over medium-high heat, stir together the remaining ingredients except the water. Cook for 2-3 minutes, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water. -
Return the beef mixture to the skillet. Pour in the broth mixture, stirring to combine. Cook for 1-2 minutes, or until the broth mixture thickens, stirring occasionally. Serve the stir-fry over the rice.