Ingredients:
- 2 (3.5-oz) bags quick-cooking boil-in-bag rice or 4 cups hot cooked rice, cooked without salt or fat
- cooking spray
- 3 green onions, sliced diagonally into 1-inch pieces
Directions:
- Cook rice according to package directions, omitting salt and fat.
- Cut steak diagonally across grain into 1/8-inch-thick slices. Coat a large skillet or wok with cooking spray; heat over medium- high heat until hot. Add steak and ginger; cook 3 minutes or until steak is done. Remove steak from skillet; set aside, and keep warm.
- Place broccoli in skillet; add 1/4 cup beef consommé. Bring to a boil; cover, reduce heat, and cook 2 to 3 minutes or until broccoli is crisp/tender.
- Drain oranges, reserving liquid. Set oranges aside. Combine reserved orange liquid, remaining beef consommé, garlic paste, and cornstarch, stirring well. Pour over broccoli; stir in onions and steak. Cook over medium heat, stirring constantly, until slightly thickened. Gently stir in oranges. Serve over rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 194.04 Kcal (812 kJ) | ||
| Calories from fat | 61.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.81g | 10% | |
|---|---|---|---|
| Cholesterol | 57.82mg | 19% | |
| Sodium | 106.39mg | 4% | |
| Potassium | 335.97mg | 7% | |
| Total Carbs | 12.04g | 4% | |
| Sugars | 1.72g | 7% | |
| Dietary Fiber | 0.52g | 2% | |
| Protein | 18.96g | 38% | |
| Vitamin C | 9mg | 15% | |
| Iron | 2mg | 11% | |
| Calcium | 32.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 142.98 Kcal (599 kJ) | ||
| Calories from fat | 45.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.02g | 10% | |
|---|---|---|---|
| Cholesterol | 42.61mg | 19% | |
| Sodium | 78.4mg | 4% | |
| Potassium | 247.57mg | 7% | |
| Total Carbs | 8.87g | 4% | |
| Sugars | 1.27g | 7% | |
| Dietary Fiber | 0.39g | 2% | |
| Protein | 13.97g | 38% | |
| Vitamin C | 6.6mg | 15% | |
| Iron | 1.5mg | 11% | |
| Calcium | 23.7mg | 3% | |
* 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.
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