Beef with Broccoli
Source of Recipe
Kelly S
Recipe Introduction
When I make these recipes I usually freeze them in single servings in those new Ziplockware or Gladware plastic containers. I take a dry erase marker and list the points on the side so I know how many points are in the container. Most of these are served over rice so add your
rice points if you use it (I use either Uncle Ben's converted Rice [3 points per cup] or Mahatma Long Grain White Rice [4 points per cup]):
List of Ingredients
1 package seasoned beef strips, Tyson
2 tablespoons soy sauce, low sodium
2 cloves garlic -- finely chopped
6 tablespoons beef broth -- reduced sodium
6 cups broccoli flowerets
1 cup carrots -- cut in 1/4" strips
1 large onion -- cut in eighths
1/2 teaspoon red pepper flakesRecipe
Cut steak into thin strips; combine with soy sauce, garlic and 2 tablespoons broth.
2. Cut flowerets into bite-size pieces.
3. Heat large nonstick skillet over medium heat. Add beef with soy sauce mixture; stirfry 3-5 minutes until beef is heated.
4. Remove with slotted spoon to a platter, leaving any remaining liquid in pan; if no liquid you may want to add some water or soy sauce or a combination of both.
5. Add broccoli, carrot and onion. Cover; cook 3 minutes, adding remaining broth as needed.
6. Return beef to pan; stir-fry 1-2 minutes.
7. Sprinkle with red pepper flakes.
Calories: 116.7
Fat grams: 3.4
Fiber grams: 3.2
W/W Points: 2
Stir-Fry Beef with Broccoli - 3 Points
Recipe By : Kelly Shields
Serving Size : 6
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
14 ounces flank steak
2 tablespoons soy sauce, low sodium
2 cloves garlic -- finely chopped
6 tablespoons beef broth -- reduced sodium
6 cups broccoli flowerets
1 cup carrots -- cut in 1/4" strips
1 large onion -- cut in eighths
1/2 teaspoon red pepper flakes
1. Cut steak into thin strips; combine with soy sauce, garlic and 2 tablespoons broth.
2. Cut flowerets into bite-size pieces.
3. heat lareg nonstick skillet over medium heat. Add beef with soy sauce mixture; stirfry 3-5 minutes until beef is almost done.
4. Remove with slotted spoon to a platter, leaving any remaining liquid in pan.
5. Add broccoli, carrot and onion. Cover; cook 3 minutes, adding remaining broth as needed.
6. Return beef to pan; stir-fry 1-2 minutes.
7. Sprinkle with oil and red pepper flakes.
Calories: 162.7
Fat grams: 7.2
Fiber grams: 3.2
W/W Points: 3
|
|
member logon
