Sirloin and Broccoli Stir-Fry - 28g Carbs, 4g Fiber, 5g Sugar
From: American Heart Association
This fragrant dish contains an unusual mixture of vegetables and typical Asian seasonings, all of which complement the beef. Serve the stir-fry over nutty-tasting brown rice for an all-in-one meal that provides protein, vegetables, and a whole grain.
Serves: 4
Serving Size: 1 cup beef and vegetables and 1/2 cup rice per serving
1 Tbsp cornstarch
1 Tbsp soy sauce (lowest sodium available)
1 medium clove garlic, minced
1 tsp grated peeled ginger root
1 lb boneless sirloin steak, all visible fat discarded, cut crosswise into 1/4-inch strips, longer strips halved crosswise
1 cup uncooked instant brown rice
1 cup fat-free, no-salt-added beef broth
2 Tbsp hoisin sauce (lowest sodium available)
1 tsp toasted sesame oil
1 tsp canola or corn oil
1 medium yellow squash (about 8 ounces), thinly sliced crosswise
3 oz broccoli florets, broken into bite-size pieces (about 2 cups)
2 oz red cabbage, shredded (about1 cup)
4 medium green onions, thinly sliced (white and green parts)
1 to 2 Tbsp water (as needed)
Put the cornstarch in a medium bowl. Add the soy sauce, garlic, and ginger root, whisking to dissolve. Add the beef, stirring to coat. Set aside.
Prepare the rice using the package directions, omitting the salt and margarine.
Meanwhile, in a small bowl, stir together the broth, hoisin sauce, and sesame oil. Set aside.
In a large nonstick skillet, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the beef mixture for 4 to 5 minutes, or until the beef is browned (it may be slightly pink in the center), stirring constantly. Transfer to a large plate. Set aside.
In the same skillet, stir together the remaining ingredients except the water. Cook over medium-high heat for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water.
Return the beef mixture to the skillet. Pour in the broth mixture, stirring to combine. Cook for 1 to 2 minutes, or until the broth mixture thickens, stirring occasionally. Serve over the rice.
Serves: 4
Serving Size: 1 cup beef and vegetables and 1/2 cup rice per serving
Nutrition per Serving: 299 Calories, 7.5g Total Fat, 2g Saturated Fat, 0g Trans Fat, 1.5g Polyunsaturated Fat, 3.5g Monounsaturated Fat, 56mg Cholesterol, 236mg Sodium, 28g Carbs, 4g Fiber, 5g Sugar, 28g Protein
Dietary Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat
Posted by: chefgloria1030@yahoo.com
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