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Home  Healthy Recipes Beef and Broccoli Stir Fry
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Beef and Broccoli Stir Fry |
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Wednesday, 05 April 2006 |
- 1 lb fresh broccoli florets
- 1/2 lb fresh carrots, bias cut
- 1 1/4 c water
- 2 Tbsp cooking sherry
- 1/4 c lite soy sauce
- 1/2 tsp granulated sugar
- 1/2 Tbsp sesame oil
- 1/2 tsp ground ginger
- 1/4 tsp dry mustard
- 3/4 Tbsp garlic powder
- 1/2 tsp onion powder
- 2 Tbsp cornstarch
- 2 Tbsp salad oil
- 3 c white rice
Cut the roast beef into julienne strips. Blanch broccoli and carrots. Reserve for later. In a stockpot or kettle, combine the water, sherry, soy sauce, sugar, sesame oil, ginger, mustard, garlic powder and onion powder. Bring to a boil and thicken with the cornstarch. Simmer for 5 minutes and reserve. Hold at a minimum temperature of 140°F.
In a preheated skillet, sauté the beef, blanched carrots and blanched broccoli in the salad oil until the internal temperature reaches 165°F for a minimum of 15 seconds. Add the sauce and hold at a minimum temperature of 140°F.
Portion 1/2 c of rice and 9 ounces of stir-fry per serving.
Makes 6 servings
389 cal, 35.8g protein, 37.5g carbs, 10.5g fat, 81mg cholesterol, 441mg sodium, 1.5g fiber
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