Beef And Broccoli With Garlic Sauce ( 5.5 Pts) Recipe
Recipe Ingredients
1/2 lb beef boneless sirloin or round stea
1/4 tsp salt
1 dash white pepper
1 lb broccoli, cut into flowerets
and 1 × 1/2-inch piece (4 cups)
1 tsp cornstarch
1 tsp soy sauce
1 tsp sesame oil
1/4 cup fat-free reduced sodium-chicken bro
1 tsp vegetable oil
1 tbsp finely choppe garlic (cloves)
1 tsp finely chopped gingerroot
2 tbsp brown bean paste
8 oz sliced bambo shoots, drained
2 cup hot cooked rice, drained
Recipe Preparation
Trim fat from beef. Cut beef lengthwise into 2-inch strips. Cut strips
crosswise into 1/8-inch slices. Toss beef with salt and white pepper.
Place
broccoli in 1 inch boiling water; heat to boiling. Cover and cook 2
minutes.
Immediately rinse with cold water; drain. Mix cornstarch and soy sauce;
stir
in sesame oil and broth.
Spray nonstick wok or 12-inch skillet with nonstick cooking spray; heat
over
medium-high heat until cooking spray starts to bubble. Add beef; stir-fry
about 2 minutes or until brown. Remove beef from wok. Cool wok slightly.
Wipe clean and respray. Add oil and rotate wok to coat sides. Heat over
medium-high heat. Add garlic, gingerroot and bean paste; stir-fry 30
seconds. Add bamboo shoots; stir-fry 20 seconds. Stir in beef and
broccoli.
Stir in cornstarch mixture; cook and stir about 30 seconds or until
thickened. Serve over rice.
Copyright:
"© General Mills, Inc. 1998."
Per serving: 263 Calories (kcal); 5g Total Fat; (18% calories from fat);
18g
Protein; 36g Carbohydrate; 33mg Cholesterol; 314mg Sodium
Food Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit;
1/2
Fat; 0 Other Carbohydrates
NOTES : By using a nonstick pan and nonstick cooking spray, you don't need
to add any oil to stir-fry the sirloin.
Shared by: S. May, PointsTowardSuccess
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 163 Calories; 3g Fat (15.1%
calories from fat); 5g Protein; 30g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 240mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable;
1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Preparation Time: 0:00
Servings: 4
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Food Tips of the Week
A few tips on healthy eatingIn planning a diet, the important thing is to also endeavour to restrict your ingestion of refined carbohydrates, salt and fats.
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Its popular as hell, but it is truly safe for you?
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Reducing carbs could mean missing out on required nutrients from healthy carbohydrate foods which must be part of any sensible diet, especially those provied by vegetables, grains and fruits.
Lycopene foods
(includes grapefruit, red peppers and spiny bitter gourd)
The nutrient lypcopene is a simple chemical compound and member of the same group of phytochemicals as carotene. It is the reason for the red colour of some types of food.
Usefully, unlike numerous other healthy agents, lycopene does not become less effective if subjected to heat, but is genuinely strengthened by cooking.
. Its most interesting medical value is that it acts as an antioxidant and appears to be an asset in the fight to lower the risk of developing cancer.
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Beef And Broccoli With Garlic Sauce ( 5.5 Pts) Recipe Category from Recipes 4U
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