Gai Lan (Chinese Broccoli) and Beef Recipe

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Gai Lan (Chinese Broccoli) and Beef
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Ingredients:

  • 1 -2 lb lean steak , sliced thinly into 1 inch long pieces. (i usually get the presliced stir fry steak at my grocery)
  • 1 bunch gai lan (about 2-3lbs, can be found in farmers market or ethnic grocer. its a large leafy vegetable that tast)
  • 6 tsp fish sauce
  • 6 tsp sesame oil
  • 6 tsp soy sauce

Directions:

  1. Combine sauces and oil and marinate beef in them for about 30 minutes.
  2. It should cover all of the beef.
  3. If not add more in even amounts.
  4. Meanwhile wash gai lan well and cut into three to four inch pieces.
  5. (Note: seems to taste better when leaves and stalks are attached) 5-A Boil a large pot of water 5-B When water boils drop pieces of gai lan into boiling water and remove when desired softness.
  6. (I like mine a little crispy) Heat a frying pan or wok over medium high heat.
  7. When pan is hot, sauté garlic in about 1 tsp of oil until just lightly browned.
  8. Be careful- this will sizzle a lot.
  9. When garlic is browned dump in the beef with marinade and sauté until done.
  10. Serve over steamed rice, and Chinese broccoli.
  11. Use remaining sauce with rice and veggie.
  12. NOTE: This might be too salty for some. I suggest using a lite soy sauce instead of regular to reduce the salt content some.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1589.96 Kcal (6657 kJ)
Calories from fat 489.24 Kcal
% Daily Value*
Total Fat 54.36g 84%
Cholesterol 306.11mg 102%
Sodium 14275.3mg 595%
Potassium 2450.89mg 52%
Total Carbs 99.25g 33%
Sugars 2.31g 9%
Dietary Fiber 23.34g 93%
Protein 165.38g 331%
Vitamin C 1662.6mg 2771%
Vitamin A 45.4mg 1512%
Iron 4010.3mg 22280%
Calcium 2072.4mg 207%
Amount Per 100 g
Calories 82.47 Kcal (345 kJ)
Calories from fat 25.38 Kcal
% Daily Value*
Total Fat 2.82g 84%
Cholesterol 15.88mg 102%
Sodium 740.43mg 595%
Potassium 127.12mg 52%
Total Carbs 5.15g 33%
Sugars 0.12g 9%
Dietary Fiber 1.21g 93%
Protein 8.58g 331%
Vitamin C 86.2mg 2771%
Vitamin A 2.4mg 1512%
Iron 208mg 22280%
Calcium 107.5mg 207%

* 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

  • 35.5
    Points
  • 38
    PointsPlus

Good Points

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

Bad Points

  • High in Sodium

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