Stir Fry Beef with Broccoli and Mushrooms (Serves
Jun 28, 2007 7:27:15 GMT -8
Post by jjg on Jun 28, 2007 7:27:15 GMT -8
Stir Fry Beef with Broccoli and Mushrooms (Serves 2)
½ pound beef boneless sirloin or round steak, cut into 2” strips
½ tablespoon vegetable oil, plus 1 teaspoon
dash of white pepper
salt to taste
½ pound broccoli, cut into flowerets, lightly steamed
½ teaspoon cornstarch
½ teaspoon low sodium soy sauce
½ teaspoon sesame oil
1/8 cup chicken broth
3 cloves garlic, pressed
½ teaspoon gingerroot, grated
½ cup mushrooms, sliced
While prepping beef to stir-fry, get broccoli steamed and ready. Heat oil in a skillet or wok; add beef, stir-frying until browned, about 5 minutes, depending on desired doneness. Add salt and pepper to taste. Remove beef from skillet or wok and keep warm; add garlic, gingerroot and mushrooms; stir-fry for about 2 minutes. Add remaining vegetable oil; return beef and the steamed broccoli to the skillet or wok; stir well. Combine cornstarch, soy sauce and chicken broth, mixing until it has no lumps. Now add cornstarch mixture to skillet or wok; cook and stir about 30 seconds, or until thickened. During the last 30 seconds of cooking, add the sesame oil and serve.
Nutrition per serving: 227 calories; 11 g total fat; 27 g protein; 1 g dietary fiber; 7 g carbohydrate; 66 mg cholesterol; 201 mg sodium
Exchanges: 3 ½ lean meat; 1 vegetable; 1 fat
Serving suggestions: Serve on a bed of baked spaghetti squash with a green salad on the side.
½ pound beef boneless sirloin or round steak, cut into 2” strips
½ tablespoon vegetable oil, plus 1 teaspoon
dash of white pepper
salt to taste
½ pound broccoli, cut into flowerets, lightly steamed
½ teaspoon cornstarch
½ teaspoon low sodium soy sauce
½ teaspoon sesame oil
1/8 cup chicken broth
3 cloves garlic, pressed
½ teaspoon gingerroot, grated
½ cup mushrooms, sliced
While prepping beef to stir-fry, get broccoli steamed and ready. Heat oil in a skillet or wok; add beef, stir-frying until browned, about 5 minutes, depending on desired doneness. Add salt and pepper to taste. Remove beef from skillet or wok and keep warm; add garlic, gingerroot and mushrooms; stir-fry for about 2 minutes. Add remaining vegetable oil; return beef and the steamed broccoli to the skillet or wok; stir well. Combine cornstarch, soy sauce and chicken broth, mixing until it has no lumps. Now add cornstarch mixture to skillet or wok; cook and stir about 30 seconds, or until thickened. During the last 30 seconds of cooking, add the sesame oil and serve.
Nutrition per serving: 227 calories; 11 g total fat; 27 g protein; 1 g dietary fiber; 7 g carbohydrate; 66 mg cholesterol; 201 mg sodium
Exchanges: 3 ½ lean meat; 1 vegetable; 1 fat
Serving suggestions: Serve on a bed of baked spaghetti squash with a green salad on the side.