Healthy2NITE Healthy Meter
| Serving Size is One Serving (252g) | |
| Amount Per Serving | |
| Calories 355 | Calories from Fat 124 (18%) |
| % Daily Value * | |
| Total Fat 14g | 21% |
| Saturated Fat 5g | 23% |
| Monounsaturated Fat 6g | |
| Polyunsaturated Fat 2g | |
| Cholesterol 46mg | 15% |
| Sodium 374mg | 16% |
| Total Carbohydrate 29g | 10% |
| Dietary Fiber 2g | 10% |
| Sugars 1g | |
| Protein 28g | 55% |
| Vitamin A 142 IU | 3% |
| Vitamin C 21mg | 35% |
| Calcium 55mg | 6% |
| Iron 3mg | 14% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here are derived from the U.S. FDA nutrient database and have not been professionally analyzed. | |
Beef and Brocolli Stir Fry
A really great beef and broccoli recipe that is quick and easy to make. The key is to use fresh ginger to make it really taste amazing.
Submitted By: Healthy2NITE
Overview:
Number of servings: 4
Meal: Dinner
Main Ingredient: Beef
Cuisine: Chinese
Recipe is For: Omnivore (Meat and Veggies)
Ingredients:
1 tbsp Oil, peanut, salad or cooking
1 cup chopped Broccoli, raw
2 cloves Garlic, raw
1 tsp Ginger root, raw
16 oz Beef, flank, separable lean and fat, trimmed to 0 fat, choice, raw
2 tbsp Soy sauce made from soy and wheat (shoyu), low sodium
1/8 cup Cornstarch
2 cup Rice, brown, long-grain, cooked
Directions:
| Step 1: | Cut flank steak into thin slices and in a bowl coat lightly with cornstarch. Pour in 1 Tbs of soy sauce, toss to coat evenly and let sit. Note that the cornstarch is optional. | 1 min |
| Step 2: | Pre clean and chop broccoli so that it is ready for the stir fry. Also mince the ginger and garlic. | 3 mins |
| Step 3: | Heat wok or nonstick pan to high heat and coat with half the peanut oil by swirling around. Note that the oil should not smoke but should be very hot. | 4 mins |
| Step 4: | Add steak and stir fry by continually moving the meat around. It should look cooked on all sides. When cooked, pour steak into clean bowl. | 5 mins |
| Step 5: | Wipe wok or pan clean if desired and add remaining peanut oil. Swirl to coat and the additional can be poured off. | 1 min |
| Step 6: | Add the garlic and ginger and stir rapidly making sure it does not burn. After about 1 minute, add the broccoli. Continue stir frying for about 2 more minutes or until the broccoli is cooked. | 3 mins |
| Step 7: | Add the steak back to the pan and then add in remaining soy sauce to taste. Stir fry for about 1 more minute paying attention to the broccoli so it is not overcooked. | 1 min |
| Step 8: | Serve with rice. | 1 min |