Stir-Fried Broccoli, Red Peppers and Beef
- 3/4 lb (350 g) top loin strip steak, cut into thin 1-inch strips
- 1 Tbsp sodium reduced soy sauce 30 mL
- 1 tsp cornstarch 5 mL
- 1 tsp dry sherry 5 mL
- Garlic Ginger Sauce
- 1/4 cup low-sodium chicken broth 60 mL
- 1 tsp oyster sauce 5 mL
- 2 tsp cornstarch 10 mL
- 2 Tbsp canola oil, divided 30 mL
- 2 cloves garlic, sliced, divided
- 4 slices ginger, divided
- 3/4 lb (350 g) broccoli crowns, cut into 1/2-inch (1.25 cm) pieces
- 1/3 cup low-sodium chicken broth 75 mL
- 1 medium red bell pepper, stem and seeds removed, diced
- 2 stalks green onion, thinly sliced
- 1. In medium bowl, mix together beef, soy sauce, cornstarch and sherry. Marinate in refrigerator at least 30 minutes.
- 2. In small bowl, stir together sauce ingredients. Set aside.
- 3. In wok or heavy skillet, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Add half of garlic and half of ginger and sauté until fragrant, about 30 seconds. Add beef and stir-fry about 1 to 2 minutes, or until half cooked. Scoop beef onto a plate. Set aside.
- 4. In wok or skillet, heat remaining 1 Tbsp (15 mL) canola oil over medium-high heat. Tip wok to coat bottom of pan with canola oil. Add remaining garlic and ginger. Stir-fry until fragrant, about 30 seconds. Add broccoli and sauté for 1 minute. Pour in broth and cover wok or skillet. Cook for 3 minutes or until tender crisp.
- 5. Remove lid and cook until most of liquid is evaporated. Add red peppers and cook for 1 minute. Add beef. Stir sauce, making sure cornstarch is dissolved, then add to beef mixture. Cook until sauce is thickened, about 2 minutes. Stir occasionally to coat meat and broccoli with sauce. Sprinkle in green onions and cook for another minute. Serve immediately.
1 cup (250 mL)
|Total Fat||10 g|
|Saturated Fat||1.5 g|
Broccoli Black Bean Salad
Every pantry should have a few cans of black beans on hand to use in quick salads like this one! Canola oil keeps this healthy dish low in saturated fat.
Looking for a different way to do broccoli, why not try roasting them. Roasting helps to bring out the flavors and the added zest and nuts makes a great addition to a healthy side dish.