This recipe is loaded with the flavors you love in Chinese food but with less sodium than most restaurant food.
For best results all ingredients should be assembled and prepared or measured, before you begin cooking. Ingredients are chopped bite size, for quick cooking. Cook ingredients in order of cooking time, with harder ingredients first and the more tender ingredients added later. Read the directions first and prepare the sauce mixture before starting, so you can add it at the right time without overcooking the other ingredients.
Broccoli Beef Stir-Fry
1 pound lean sirloin steak (sliced across the grain quarter-inch thick, then cut into pieces 2 inches long, all visible fat discarded)
2 pounds broccoli (separated into florets and cut in half, peel stem and cut diagonally into 1/4-inch slices)
1 tablespoon cornstarch
1 tablespoon low-sodium soy sauce
2 tablespoons sherry or wine (red or white)
1/4 teaspoon sugar
1/2 teaspoon honey
5 tablespoons water
cooking spray
3 cloves garlic (minced)
3/4 cup low-sodium chicken broth
1-1/2 cups brown rice (cooked to package instructions)
Prepare the beef and set aside. Prepare the broccoli and set aside. Combine the soy sauce, cornstarch, sherry or wine and honey in a medium-sized bowl and marinate the beef in this mixture for 15 to 30 minutes. Add the water to a 10- to 12-inch heavy skillet with a lid and bring to a boil. Add the broccoli, bring to a boil again, cover and reduce heat to steam for about 5 minutes. Broccoli should be starting to get tender, be bright green, but still crunchy. Remove the broccoli and remaining liquid from the pan and wipe clean. Coat the pan with cooking spray and heat to medium high. Add the beef, marinade liquid and garlic. Stir fry quickly for 1 to 2 minutes, until it loses most of its redness. Be careful not to burn the garlic, or it will taste bitter. Add the broccoli and its cooking liquid, stir frying for 1 minute to reheat. Pour in the broth and stir well, bring to a boil, and then lower heat and simmer until the sauce starts to thicken, about 3 to 5 minutes. Serve immediately with cooked rice. Serves 4
Tips:
- You can replace the beef partially or completely with marinated firm tofu or bean curd, skinless boneless chicken thighs or chicken breast. If using chicken breast, it will cook very quickly.
- You can replace the broccoli with green beans, snow peas or snap peas, or a combination of vegetables, such as onions, bell peppers and carrots. Just remember that you add the carrots first, since they take longer to cook and the bell peppers and onions after, to keep everything brightly colored and so they won’t get soggy.
- You can use frozen vegetables instead of fresh. Select frozen vegetables with no sauces or seasonings. Keep in mind frozen vegetables may cook faster than fresh.
Nutritional Analysis—Calories: 503; fat: 8g; cholesterol: 62mg; sodium: 244mg; fiber: 10g; sugars: 6g; protein: 36g
From American Heart Association News
