Spicy Broccoli with Beef
- Yield: 4 servings
- Prep: 5 mins
- Cook: 15 mins
Ingredients
- Marinade, Meat and Vegetables:
- 2tablespoons dry sherry
- 1tablespoon reduced-sodium soy sauce
- 2teaspoons cornstarch
- 1teaspoon sugar
- 3/4pound flank steak, frozen 15 minutes, halved lengthwise, and sliced thinly across the grain
- 1tablespoon canola oil, divided
- 1/4cup thinly sliced green onions
- 1tablespoon minced garlic
- 1tablespoon minced ginger
- 1/2teaspoon red pepper flakes
- 6cups broccoli florets
- 1/4cup lower-sodium chicken stock
- Sauce:
- 2tablespoons oyster sauce
- 2tablespoons reduced-sodium soy sauce
- 2tablespoons dry sherry
- 2teaspoons sugar
- 1teaspoon cornstarch
- 1teaspoon sesame oil
Instructions
- To prepare marinade, combine sherry, soy sauce, cornstarch and sugar in a medium bowl. Add sliced beef; toss gently. Refrigerate 15 to 30 minutes.
- Heat a 12-inch skillet over high heat until very hot. Add 1 teaspoon canola oil; swirl quickly to coat pan. Add half the beef. Cook, without stirring, 1 minute. Remove beef from pan (it will still be pink in places). Repeat with 1 teaspoon oil and remaining beef. Cover beef loosely.
- Add remaining 1 teaspoon oil to pan. Add green onions, garlic, ginger and red pepper; sauté until just fragrant, about 45 seconds. Add broccoli and 1⁄4 cup broth. Cover and steam 5 to 6 minutes.
- To prepare sauce, combine all ingredients in a small jar; shake well.
- When broccoli is crisp-tender, add beef and sauce. Toss gently, cooking until sauce thickens slightly.
Recipe by Laraine Perri.
Nutritional Info *per serving
- Calories 260
- Glycemic Load 2
- Fat 11g
- Saturated Fat 2.5g
- Polyunsaturated Fat 2g
- Monounsaturated Fat 5g
- Cholesterol 60mg
- Sodium 710mg
- Potassium 720mg
- Carbohydrate 17g
- Fiber 4g
- Sugars 4g
- Protein 23g
- Trans Fat 0g
- Vitamin A 70%
- Vitamin C 170%
- Calcium 8%
- Iron 15%