Beef And Broccoli Deep Stir Fried Recipes

By | April 24, 2009
0 Comment

Beef Broccoli Stir Fry Recipe

Beef Broccoli Ingredients

White vinegar – one tablespoon
Soy sauce – two tablespoons (use low sodium variety)
Carrots – two medium (cut the carrots of one eighth thickness)
Spaghetti or pasta (main dish)- two cups (cooked)
Beef – twelve ounces (top sirloin steak) Use boneless pieces.
Corn starch – one tablespoon
Fresh ginger – one tablespoon (grate them)
Broccoli – one bunch
Beef broth – three fourth of a cup (use low sodium variety)
Green onion – four
Red pepper – one fourth of a teaspoon (crush them)
Oil – two teaspoon (olive oil can be used)

Method of Preparation

  1. Prepare the marinade, in a big bowl. Add the corn starch, vinegar, soy sauce, grated ginger, garlic and crushed red pepper. The marinade is ready. Trim the meat of its fat and cut them into pieces of one eighth inch thickness.
  2. Marinate the beef well, with the marinade. Coat the beef well in all the sides and allow standing for ten minutes.
  3. Drain the meat and discard the marinade.
  4. Cut the florets of broccoli from the stem. Peel the stem, if necessary and cut them into dices.
  5. Take a saucepan and pour a teaspoon of oil. Cook the meat for three minutes or till the center, becomes pink. Put off the flame and remove the meat.
  6. Add oil to the pan once again. Add carrots and broccoli to the pan.
  7. Stir in the beef broth and allow cooking for five to seven minutes. Add the meat to the pan.
  8. Put the green onions and cook for two minutes.
  9. Serve the beef broccoli stir fry with hot pasta or spaghetti.

Health Tips

  • The ingredients cater to four servings.
  • The sodium content in the recipe is low, due to the low sodium variety of soy sauce and beef broth. It also enhances the taste and flavor and makes it healthier.
  • It contains wheat and gluten, in addition to red meat.
  • Each serving of the beef broccoli stir fry provides 205 calories per serving.
  • The cholesterol contribution is 40 mg per serving. The fry provides 6 grams of total fat, with a gram of saturated fat.
  • It is a high protein fry, which provides 22 grams of protein per serving.
  • The beef broccoli stir fry contributes to 4 grams of dietary fiber, 659 mg of sodium and 17 grams of carbohydrates.