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Gingered Beef with Broccoli and Stir-Fry Sauce

Gingered Beef with Broccoli and Stir-Fry Sauce



 

Gingered Beef with Broccoli and Stir-Fry Sauce

Preparation Time: 30 minutes
Number of Servings:
4 Cups of Fruits and Vegetables Per Person: 2

Ingredients

  • 2 cups broccoli crowns (separate florets and slice stems 1/4-inch)
  • 3/4 lb lean beef cut for stir fry
  • 3 Tbsp water
  • 1-1/2 Tbsp cornstarch
  • 2 Tbsp vegetable oil
  • 1 Tbsp unpeeled fresh ginger, minced
  • 3/4 cup low sodium stir-fry sauce
  • 1 red pepper, cut in 1-inch pieces
  • 1/2 cup shiitake mushrooms, stemmed
  • 1/2 cup snow peas, trimmed

Directions

  1. Rinse broccoli. Microwave, covered on high for 3 minutes; drain.
  2. Place beef in a small bowl.
  3. Pour in water, 1 Tbsp at a time, working in with hands until water is absorbed into beef.
  4. Sprinkle cornstarch over beef and work in with hands to coat all pieces. 
  5. Heat nonstick wok or skillet on high. When hot, pour 1 Tbsp oil down sides of pan. 
  6. Add ginger and beef; stir-fry just until beef browns. 
  7. Add sauce and toss to coat; remove beef from pan. 
  8. Add remaining oil. Add broccoli to pan along with peppers, mushrooms and snow peas. 
  9. Stir-fry 2 min. Return beef with sauce to pan; toss to heat through, about 30 seconds. 
  10. Serve with steamed rice.

Nutrition Facts


Serving Size: 1/4 of recipe

Amount Per Serving Calories

330 Calories from Fat 100 % Daily Value (DV)*
  • Total Fat 12g 18%
    • Saturated Fat 3g 15%
    • Cholesterol 50mg 17%
  • Sodium 440mg 18%
  • Total Carbohydrate 30g 10%
    • Dietary Fiber 6g 24%
    • Sugars 6g
  • Protein 26g
  • Vitamin A 40%
  • Vitamin C 160%
  • Calcium 4%
  • Iron 70% *
Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
  • Fruit: 0  
  • Vegetables: 4  
  • Meat: 2  
  • Milk: 0  
  • Fat: 1  
  • Carbs: 1  
  • Other: 0      
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.
Source:
5 A Day for Better Health: cdc.gov





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