Beef and Broccoli Stir-Fry
Servings: 4
Ingredients:
Beef and Broccoli Stir-Fry
Photography by Yvonne Duivenvoorden
| Nutritional Info | |
| Per Serving: about | - |
| cal | 253 |
| pro | 21 g |
| total fat | 15 g |
| sat. fat | 4 g |
| carb | 8 g |
| fibre | trace |
| chol | 36 mg |
| sodium | 436 mg |
| % RDI: | - |
| calcium | 4% |
| iron | 16% |
| vit A | 20% |
| vit C | 67% |
| folate | 19% |
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12 oz (375 g) flank marinating steak, thinly sliced across the grain
3 tbsp (50 mL) oyster sauce
4 cups (1 L) broccoli florets (about 2 stalks)
2 cloves garlic, minced
1 tbsp (15 mL) minced gingerroot
Preparation:
Sprinkle beef with 1/4 tsp (1 mL) pepper; set aside.
In small bowl, whisk together 3/4 cup (175 mL) water, oyster sauce and 1 tbsp (15 mL) cornstarch; set aside.
In wok or skillet, heat 1 tbsp (15 mL) vegetable oil over medium-high heat; stir-fry beef until browned but still pink inside, about 3 minutes. Transfer to plate.
Add 1 tbsp (15 mL) vegetable oil to wok; stir-fry broccoli florets, garlic and ginger for 1 minute. Cover and steam for 2 minutes.
Return beef and any accumulated juices to wok. Add oyster sauce mixture; stir-fry until slightly thickened, about 3 minutes.
In small bowl, whisk together 3/4 cup (175 mL) water, oyster sauce and 1 tbsp (15 mL) cornstarch; set aside.
In wok or skillet, heat 1 tbsp (15 mL) vegetable oil over medium-high heat; stir-fry beef until browned but still pink inside, about 3 minutes. Transfer to plate.
Add 1 tbsp (15 mL) vegetable oil to wok; stir-fry broccoli florets, garlic and ginger for 1 minute. Cover and steam for 2 minutes.
Return beef and any accumulated juices to wok. Add oyster sauce mixture; stir-fry until slightly thickened, about 3 minutes.
Additional Information
- Tips:
If you can't find flank steak at the supermarket or butcher shop, thinly slice top sirloin grilling steak across the grain. Or use the beef stir-fry strips available at the meat counter.
Serve this stir-fry with Asian rice noodles. Naturally gluten-free, they are available in a range of thicknesses and widths, are very quick to prepare and are a great alternative to rice.
Source
Canadian Living Magazine: May 2007
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