Ground Beef and Broccoli

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

1 Tablespoon olive oil

3-4 cups broccoli florets (see note)

1 pound lean ground beef (or ground sirloin)

2-3 cloves garlic (minced)

1/4 cup low-sodium soy sauce

1/4 cup brown sugar

2 teaspoons toasted sesame oil

1/4 teaspoon ground ginger

1/4 teaspoon red pepper flakes

8-10 cranks freshly-ground black pepper

sesame seeds (optional garnish)

手順

Warm olive oil in a large skillet over medium-high heat. When the oil is shimmering, add broccoli and cook, tossing frequently, for 3-4 minutes, until it is vibrantly green with a tender-crisp texture. Remove to a plate and set aside.

Add ground beef and garlic to the skillet. Cook for 5-6 minutes, until mostly browned, breaking it up into small pieces as you go. Drain or use a paper towel to soak up excess fat.

While the beef browns, combine soy sauce, brown sugar, toasted sesame oil, ginger, red and black pepper in a small bowl or liquid measuring cup. Whisk until smooth.

As soon as the beef is browned, pour in the sauce. Cook for 2-3 minutes more, just until the sauce thickens slightly. Return broccoli to the pan and toss to coat. Season with salt to taste, and serve right away over rice or noodles. Garnish with sesame seeds, as desired.

栄養

• カロリー: 292 kcal
• 脂肪総量: 12 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 8 g
• トランス脂肪: 0.4 g
• コレステロール: 70 mg
• ナトリウム: 677 mg
• 炭水化物総量: 20 g
• 食物繊維: 2 g
• 糖質総量: 15 g
• タンパク質: 28 g