University of Illinois Extension
UNIVERSITY OF ILLINOIS EXTENSION
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Beef and Broccoli
Total : 40 min

Ingredients:

  • 1 pound lean boneless beef steak
  • 2 tablespoons soy sauce
  • 1 clove garlic, minced
  • 1½ tablespoons cornstarch
  • ½ teaspoon of ground red pepper
  • 1¼ cups regular strength beef broth
  • ¼ teaspoon ground ginger
  • 2 tablespoons dry sherry
  • ¼ cup olive oil
  • 1 bag frozen broccoli
  • 2 tablespoons water

Directions:

  1. Cut beef along the grain into 1½-inch strips. Then cut each strip across the grain into ¼-inch slanting slices.
  2. In a bowl, mix together beef, soy sauce and garlic. Cover with wax paper and let marinate for 15 minutes in the refrigerator.
  3. Put the cornstarch, red chile powder, broth, ginger and sherry into a medium bowl.
  4. Place large skillet or wok over high heat. When skillet is hot, add 1 tablespoon oil. When oil is hot, add half of meat mixture and stir-fry until meat is browned (2 to 3 minutes). Place meat in a separate bowl and set aside. Repeat with the rest of the meat, using 1 tablespoon more of oil.
  5. Pour remaining 2 tablespoons of oil into skillet. When hot, add thawed broccoli and stir-fry for about 1 minute. Add water, cover and cook. Stir frequently until broccoli is tender and crisp (about 3 minutes).
  6. Stir the cooking sauce, and add it with the meat to the skillet. Stir until sauce boils and thickens.
Exchange: 3 medium meat, 1 vegetable, 2 fat
Carbohydrate Units: 0
Nutrition Facts
Servings per Recipe:
5 1-cup servings
 Amount Per Serving
 Calories 300      Calories from Fat 160
% Daily Value 
28% Total Fat 18g
22% Cholesterol   65mg
19% Sodium   450mg
2% Total Carbohydrate   6g
8%   Dietary Fiber   2g
0%   Sugars   0g
54% Protein   27g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: