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Beef and Broccoli w/ Garlic Sauce

Source of Recipe

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Beef and Broccoli w/ Garlic Sauce

Diabeticnetwork.com
Exchanges
Stir-fry
Yield: 4 servings.

1/2 pound beef boneless sirloin or round steak
1/4 teaspoon salt
Dash white pepper
1 pound broccoli -- cut into flowerets and 1 × 1/2-inch pieces (4 cups)
1 teaspoon cornstarch
1 teaspoon soy sauce
1 teaspoon sesame oil
1/4 cup fat-free reduced-sodium chicken broth
1 teaspoon vegetable oil
1 tablespoon finely chopped garlic (6 cloves)
1 teaspoon finely chopped gingerroot
2 tablespoons brown bean paste
1 (8 ounce) can sliced bamboo shoots -- drained
2 cups hot cooked rice

Trim fat from beef. Cut beef lengthwise into 2-inch strips. Cut strips crosswise into 1/8-inch slices. Toss beef with salt and white pepper.

Place broccoli in 1 inch boiling water; heat to boiling. Cover and cook 2 minutes. Immediately rinse with cold water; drain. Mix cornstarch and soy sauce; stir in sesame oil and broth.

Spray nonstick wok or 12-inch skillet with nonstick cooking spray; heat over medium-high heat until cooking spray starts to bubble. Add beef; stir-fry about 2 minutes or until brown. Remove beef from wok. Cool wok slightly. Wipe clean and respray. Add oil and rotate wok to coat sides.

Heat over medium-high heat. Add garlic, gingerroot and bean paste; stir-fry 30 seconds. Add bamboo shoots; stir-fry 20 seconds. Stir in beef and broccoli. Stir in cornstarch mixture; cook and stir about 30 seconds or until thickened. Serve over rice.

NOTES : By using a nonstick pan and nonstick cooking spray, you don't need to add any oil to stir-fry the sirloin.

Per Serving: 263 Calories; 5g Fat (18.2% calories from fat); 18g Protein; 36g Carbohydrate; 2g Dietary Fiber; 33mg Cholesterol; 314mg Sodium. ++++ Exchanges: 2 Grain(Starch); 1-1/2 Lean Meat; 1 Vegetable; 1/2 Fat.