Side Pannel
Beef and Broccoli Stir-Fry
Beef and Broccoli Stir-Fry
- Recipe Submitted by ADMIN on 09/26/2007
Category: Main Dish, Beef
Ingredients List
- Quick-cooking brown rice
- 1 tb Plus 1 teaspoon vegetable
- -oil
- 1 lb Beef strips for stir-fry
- -(such as beef round steak)
- 3 ts Cornstarch, divided
- 2 Cloves garlic, minced
- 1/4 ts To 1/2 teaspoon red pepper
- -flakes
- 1 Sweet onion, halved and
- -sliced
- 1 Bag (8 oz.) fresh broccoli
- -florets
- 1/2 c Stir-Fry Sauce (recipe
- -follows)
- 1/2 c Chicken broth
- 1 bn (3 cups) watercress
Directions
STIR FRY SAUCE
1 c Reduced-sodium soy sauce
1/3 c Dry sherry
4 ts Grated fresh ginger
2 ts Sugar
1. Prepare brown rice according to package directions for 4 servings.
2. Meanwhile, heat 1 tablespoon oil in large, deep skillet or wok over high
heat until shimmering. Toss beef with 2 teaspoons cornstarch in medium
bowl. Add to skillet and cook, stirring, until no longer pink, 1 to 2
minutes. With slotted spoon, transfer to clean bowl.
3. Add remaining 1 teaspoon oil to skillet. Add garlic, red pepper flakes
and onion; cook, stirring, 30 seconds. Stir in broccoli and Stir-Fry Sauce.
Dissolve remaining 1 teaspoon cornstarch in chicken broth; add to skillet
and cook, stirring occasionally, until broccoli is tender, 5 minutes.
4. Return beef to skillet with watercress and cook, stirring, 1 minute
more. Serve with brown rice. Makes 4 servings.
STIR-FRY SAUCE: Combine all ingredients in jar with tight-fitting lid. Stir
until sugar is dissolved. Refrigerate up to 2 weeks. Shake before using.
Makes
1 1/2 cups.
PER SERVING: Calories 440, Total Fat 21 g, Saturated Fat 6 g, Cholesterol
71 mg, Sodium 1,052 mg, Carbohydrates 35 g, Protein 30 g
1 c Reduced-sodium soy sauce
1/3 c Dry sherry
4 ts Grated fresh ginger
2 ts Sugar
1. Prepare brown rice according to package directions for 4 servings.
2. Meanwhile, heat 1 tablespoon oil in large, deep skillet or wok over high
heat until shimmering. Toss beef with 2 teaspoons cornstarch in medium
bowl. Add to skillet and cook, stirring, until no longer pink, 1 to 2
minutes. With slotted spoon, transfer to clean bowl.
3. Add remaining 1 teaspoon oil to skillet. Add garlic, red pepper flakes
and onion; cook, stirring, 30 seconds. Stir in broccoli and Stir-Fry Sauce.
Dissolve remaining 1 teaspoon cornstarch in chicken broth; add to skillet
and cook, stirring occasionally, until broccoli is tender, 5 minutes.
4. Return beef to skillet with watercress and cook, stirring, 1 minute
more. Serve with brown rice. Makes 4 servings.
STIR-FRY SAUCE: Combine all ingredients in jar with tight-fitting lid. Stir
until sugar is dissolved. Refrigerate up to 2 weeks. Shake before using.
Makes
1 1/2 cups.
PER SERVING: Calories 440, Total Fat 21 g, Saturated Fat 6 g, Cholesterol
71 mg, Sodium 1,052 mg, Carbohydrates 35 g, Protein 30 g
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