Side Pannel
Quick Beef with Broccoli
Ingredients List
- 1/2 lb Lean boneless top round
- -steak
- 3/4 oz Sun-dried tomatoes, (10)
- -packed without oil
- 1/2 c Boiling water
- Vegetable cooking spray
- 1/2 ts Vegetable oil
- 2 c Fresh broccoli flowerets
- 1/4 c Sliced green onions
- 1 Clove garlic, minced
- 2 ts Cornstarch
- 6 tb Chablis or other dry white
- -wine
- 1/4 c Low-sodium soy sauce
- 2 c Hot cooked rice, cooked
- -without salt or fat
Directions
Trim fat from steak. Slice steak diagonally across grain into thin strips.
Combine tomatoes and water; let stand 5 minutes. Drain; thinly slice, and
set aside.
Coat a wok or large non stick skillet with cooking spray; place over
medium-high heat until hot. Add steak; stir-fry 2 minutes. Remove steak
from wok; set aside, and keep warm. Add oil to wok; place over medium high
heat until hot. Add broccoli; stir-fry 3 minutes. Add tomato, green onions,
and garlic; stir-fry 1 minute.
Combine cornstarch, wine, and soy sauce; stir well. Add cornstarch mixture
and beef to wok; stir-fry 1 minute or until sauce is thickened and bubbly.
Yield: 2 servings (serving size: 1 cup steak mixture and 1 cup rice).
Per serving: 625 Calories; 16g Fat (24% calories from fat); 35g Protein;
78g Carbohydrate; 67mg Cholesterol; 1283mg Sodium
Serving Ideas : Serve over rice.
Combine tomatoes and water; let stand 5 minutes. Drain; thinly slice, and
set aside.
Coat a wok or large non stick skillet with cooking spray; place over
medium-high heat until hot. Add steak; stir-fry 2 minutes. Remove steak
from wok; set aside, and keep warm. Add oil to wok; place over medium high
heat until hot. Add broccoli; stir-fry 3 minutes. Add tomato, green onions,
and garlic; stir-fry 1 minute.
Combine cornstarch, wine, and soy sauce; stir well. Add cornstarch mixture
and beef to wok; stir-fry 1 minute or until sauce is thickened and bubbly.
Yield: 2 servings (serving size: 1 cup steak mixture and 1 cup rice).
Per serving: 625 Calories; 16g Fat (24% calories from fat); 35g Protein;
78g Carbohydrate; 67mg Cholesterol; 1283mg Sodium
Serving Ideas : Serve over rice.
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