Beef and Broccoli Recipe

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Beef and Broccoli
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Ingredients
1
Count
Nutrition
90
Calories
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Ingredients:

Directions:

  1. INGREDIENTS:
  2. • 3/4 pound flank steak, thinly sliced against the grain
  3. • 3/4 pound broccoli florets
  4. • 2 tablespoons peanut, grapeseed or vegetable oil
  5. • 2 cloves garlic, finely minced
  6. • 1 teaspoon cornstarch, dissolved in 1 tablespoon water
  7. For the Marinade:
  8. • 1 teaspoon soy sauce
  9. • 1 teaspoon Chinese rice wine (or dry sherry)
  10. • 1/2 teaspoon cornstarch
  11. • 1/8 teaspoon freshly ground black pepper
  12. For the Sauce:
  13. • 2 tablespoons oyster sauce
  14. •1 teaspoon Chinese rice wine (or dry sherry)
  15. • 1 tablespoon light soy sauce
  16. • 1/4 cup chicken broth
  17. • 1/4 teaspoon toasted sesame oil
  18. • Sugar to taste
  19. METHOD:
  20. Marinate the Beef: Stir together the beef marinade ingredients in a medium bowl. Add in the slices of beef and stir until well coated. Set aside at room temperature for at least 10 minutes.
  21. Make the Sauce: Stir together the sauce ingredients in a small bowl until well combined. Set aside.
  22. Blanch the Broccoli: Cook the broccoli florets in a large pot of well-salted boiling water for 1 to 2 minutes or until crisp-tender. Using a slotted spoon, remove the broccoli from the boiling water and ‘shock’ the florets immediately in ice water to stop the cooking process. Drain well, dry and set aside.
  23. Make the Broccoli Beef: Heat the 2 tablespoons of oil in a large skillet or wok over set over high heat until shimmering and just starting to smoke. Add the marinated beef to the pan in a single layer, making sure that each pieces lays flat against the bottom for maximum surface contact. Let the beef fry for 1 minutes without turning or flipping. Turn the beef over, add the garlic to the pan and allow to fry for another 30 seconds or until no longer pink.
  24. Stir the contents of the pan and pour in the sauce, add the blanched broccoli and bring to a boil. Add the dissolved cornstarch liquid and simmer until slightly thickened, about 30 more seconds. Take the pan off the heat, swirl in the sesame oil and serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 90.13 Kcal (377 kJ)
Calories from fat 15.31 Kcal
% Daily Value*
Total Fat 1.7g 3%
Sodium 29.76mg 1%
Protein 18.71g 37%
Amount Per 100 g
Calories 106 Kcal (444 kJ)
Calories from fat 18 Kcal
% Daily Value*
Total Fat 2g 3%
Sodium 35mg 1%
Protein 22g 37%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.9
    Points
  • 2
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • sugar free

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