Easy Beef and Broccoli



Healthier Chinese Food Style Beef and Broccoli

Nutrition Highlights(per serving)

Calories244
Carbs16g
Protein25g
Nutrition Facts Servings: 4 (1 1/4 cup each)
Amount per serving  
Calories 244
% Daily Value*
Total Fat10g 13%
Saturated Fat 3g 15%
Cholesterol56mg 19%
Sodium634mg 28%
Total Carbohydrate16g 6%
Dietary Fiber 5g 18%
Total Sugars 8g  
Includes 4g Added Sugars 8%
Protein25g  
Vitamin D 0mcg 0%
Calcium 282mg 22%
Iron 4mg 22%
Potassium 1083mg 23%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time30 min
Prep10 min, Cook20 min
Servings4 (1 1/4 cup each)

Craving Chinese take-out but need a ? Make a lighter and -friendly version filled with lean protein and extra servings of crispy vegetables.

No worries if you don’t have a wok—a cast iron skillet works amazingly well for this recipe. Prep the ingredients ahead of time and cook up dinner in less than 25 minutes!

Ingredients

  • 12 ounces flank steak
  • 2 teaspoons canola oil
  • 1 clove garlic, minced
  • 1-inch piece ginger root, minced
  • 4 cups broccoli, chopped
  • 1 small head bok choy, chopped
  • ½ teaspoon freshly ground black pepper
  • 3 tablespoons reduced sodium wheat-free tamari
  • 1 tablespoon honey
  • 1/2 lime, juiced

Preparation

  1. Trim away any excess fat from steak and thinly slice on a bias against the grain.
  2. Heat oil in wok or cast iron skillet.
  3. Add garlic and ginger and sauté until fragrant, about 30 seconds.
  4. Add steak. Cook for 3 to 5 minutes until steak begins to brown.
  5. Add broccoli and bok choy and season with black pepper.
  6. Add tamari, honey, and lime juice.
  7. Toss and allow to cook for 5 minutes until steak is cooked and vegetables are crisp.
  1. Serve immediately.

Ingredient Variations and Substitutions

Broccoli and bok choy are traditional ingredients for a dish like this but you can swap those out for other vegetables. Suggestions include carrots, bell pepper, snow peas, and asparagus. Whatever you choose, you'll add boats of nutrition to the dish, including anti-inflammatory vitamin C, calcium, and more.

Cooking and Serving Tips

Flank steak is a lean yet tasty cut of beef. Slicing the steak on a bias and “against the grain” ensures that the meat will be tender and easy to chew when cooked.






Video: Beef and Broccoli Stir Fry Recipe (Healthy, Easy, Great For Meal Prep)

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Date: 10.12.2018, 13:39 / Views: 44272