Beef and Greens
Beef & Broccoli Stir-Fry
Prep: 15 min, Cook: 25 min.
2 Tbs. cornstarch
1 Tbs. brown sugar, packed
1 Tbs. soy sauce
1-2/3 cups beef stock
1 lb. boneless top round steaks, 3/4 inch thick, cut into very thin strips
1/4 tsp. garlic powder
1/4 tsp. ground ginger
4 cups broccoli florets
4 cups hot cooked rice
Combine first 3 ingredients and 1 cup stock in a bowl until smooth. Set aside. Spray a heavy nonstick skillet with cooking spray and heat over medium high heat 1 minute. Add beef, in batches if necessary, and stir-fry 3-4 minutes, or until browned. Set beef aside. Add remaining stock, garlic powder, ginger and broccoli. Heat to a boil. Reduce heat to low. Cover and cook 5 minutes or until broccoli is tender-crisp. Stir cornstarch mixture and add. Cook until mixture boils and thickens, stirring constantly. Return beef to pan and heat through. Serve over rice.
Per serving: calories 541, fat 14.1g, 24% calories from fat, cholesterol 65mg, protein 35.2g, carbohydrates 68.0g, fiber 5.4g, sugar 7.1g, sodium 652mg, diet points 11.4.
Dietary Exchanges: Milk: 0.0, Vegetable: 1.6, Fruit: 0.0, Bread: 3.2, Lean meat: 3.4, Fat: 0.6, Sugar: 0.2, Very lean meat protein: 0.0
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