Beef and Broccoli Recipe

• 分量: 4 servings
• 調理時間: 17 minutes
• 総時間: 30 minutes

材料

1 lb flank steak* (very thinly sliced into bite-sized strips)

2 Tbsp olive oil (or vegetable oil), divided)

1 lb fresh broccoli* (cut into 6 cups of florets)

2 tsp sesame seeds (optional garnish)

1 tsp fresh ginger (grated (loosely packed)

2 tsp garlic (grated (from 3 cloves)

1/2 cup hot water

6 Tbsp low sodium soy sauce (or GF Tamari)

3 Tbsp packed light brown sugar

1 1/2 Tbsp corn starch

1/4 tsp black pepper

2 Tbsp sesame oil

手順

Prep: Start cooking white rice first so it's ready when the stir fry is done. Cover and freeze steak 30 minutes for easier slicing, then thinly slice against the grain.

Make the Sauce: Combine all stir fry sauce ingredients in a bowl, stir well to dissolve the sugar, and set aside.

Cook Broccoli: Place a large skillet over medium heat and add 1 Tbsp oil. Add broccoli florets and sauté 4-5 minutes, partially covered with lid, stirring or tossing several times until broccoli is bright green and crisp-tender then remove from pan. Tip: If you prefer softer broccoli, add 2 Tbsp water before covering with the lid and it will steam cook the broccoli.

Cook Beef: Increase heat to high heat and add 1 Tbsp oil. Add beef in a single layer and sauté 2 minutes per side or just until cooked through. Quickly pull out a piece to test for doneness.

Add the sauce, reduce heat to medium/low and simmer 3-4 minutes. It will thicken. Add broccoli and stir to combine. Stir in 1-2 Tbsp water to thin the sauce if desired. Serve over white rice.

栄養

• カロリー: 385 kcal
• 脂肪総量: 21 g
• 飽和脂肪: 4 g
• コレステロール: 68 mg
• ナトリウム: 902 mg
• 炭水化物総量: 22 g
• 食物繊維: 3 g
• 糖質総量: 11 g
• タンパク質: 29 g