Beef and Broccoli Recipe

• 分量: 4 servings
• 調理時間: 17 minutes
• 総時間: 30 minutes

材料

1 lb flank steak (very thinly sliced into bite-sized strips)

2 Tbsp olive oil ((or vegetable oil), divided)

1 lb broccoli ((cut into 6 cups of florets))

2 tsp sesame seeds (optional garnish)

1 tsp fresh ginger (grated (loosely packed))

2 tsp garlic (grated (from 3 cloves))

1/2 cup hot water

6 Tbsp low sodium soy sauce ((or GF Tamari))

3 Tbsp packed light brown sugar

1 1/2 Tbsp corn starch

1/4 tsp black pepper

2 Tbsp sesame oil

手順

Prep: Start cooking white rice first so it's ready when the stir fry is done. Cover and freeze steak 30 minutes for easier slicing.

Combine all stir fry sauce ingredients in a bowl, stir well to dissolve the sugar, and set aside.

Place a large skillet over medium heat and add 1 Tbsp oil. Add broccoli florets and sauté 4-5 minutes, partially covered with lid, stirring or tossing several times until broccoli is bright green and crisp-tender then remove from pan. Tip: If you prefer softer broccoli, add 2 Tbsp water before covering with the lid and it will steam cook the broccoli.

Increase heat to high heat and add 1 Tbsp oil. Add beef in a single layer and sauté 2 minutes per side or just until cooked through. Quickly pull out a piece to test for doneness.

Add the sauce, reduce heat to medium/low and simmer 3-4 minutes. It will thicken. Add broccoli and stir to combine. Stir in 1-2 Tbsp water to thin the sauce if desired. Serve over white rice.

栄養

• カロリー: 385 kcal
• 脂肪総量: 21 g
• 飽和脂肪: 4 g
• コレステロール: 68 mg
• ナトリウム: 902 mg
• 炭水化物総量: 22 g
• 食物繊維: 3 g
• 糖質総量: 11 g
• タンパク質: 29 g