Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

"You do not sew with a fork, and I see no reason why you should eat with knitting needles."
-Miss Piggy, Star

The refrigerator light goes on...

When I am working on a recipe I love to look at lots of different recipes for the same thing and pick what I believe are the best features. Part of my quest is for the ingredients that go in a dish and only occasionally for technique. As you might imagine there are thousands of such Chinese style Beef with Broccoli recipes. The big difference was mainly with thin sliced vs. cubed or thicker sliced beef. Either way, I don't see that it matters much.

That said, you can use almost any good quality cut of lean beef you like. If flank steak is cheaper than top round, by all means use it.

Fat in Beef

No matter what cut of beef you choose for a recipe, trimming the excess fat is the key to lowering the fat and calories. A cut like rib eye steak that is not trimmed will have about 20 grams of fat per serving. Trimming it of excess fat will reduce the fat by 10 grams and about 90 calories.

The best flavor in beef comes from the marbling in the meat itself, not the fat that surrounds the cut of meat. Choose cuts that have little excess fat and light marbling for maximum flavor and minimum calories.

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Healthy Asian Beef with Broccoli



Servings = 2 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers. Reheat gently.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version or Brown Rice

2 tsp dark sesame oil or canola oil
1 Tbsp fresh ginger (peeled and minced)q
1 large onion (sliced)
8 ounces top round or other stew meat (thinly sliced)
8 ounces broccoli flowerets
2 Tbsp hoisin sauce
1 tsp Chinese or Dijon mustard
fresh ground black pepper (to taste)
1/2 cup low sodium chicken or vegetable broth
1 1/2 tsp cornstarch
2 Tbsp cold water

Place the sesame oil in a large skillet or wok over medium-high heat. Add the ginger and onion and cook, stirring frequently, until the onions begin to soften.

Add the beef and cook for about 3 minutes until lightly browned. Reduce the heat to medium and add the broccoli and toss well. Cover and cook for about 5 minutes. Stir occasionally.

Add the hoisin sauce, mustard and pepper and stir well. Cover and cook for another 5 minutes tossing a few times.

Add the chicken stock and toss.

Stir the cornstarch into the cold water until dissolved and then add the mixture to the pan. Remove from the heat and stir well. Serve over brown rice.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 325 Calories from Fat 95
  % Daily Value
Total Fat 11g 16%
    Saturated Fat 3g 13%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 62mg 21%
Sodium 415mg 17%
Total Carbohydrates 27g 9%
    Dietary Fiber 5g 21%
    Sugars 11g  
Protein 32g  
Vitamin A 14% Vitamin C 180%
Calcium 11% Iron 20%
Vitamin K 116 mcg Potassium 999 mg
Magnesium 69 mg