Beef and Broccoli Brown Rice Bowl

Beef and Broccoli Brown Rice Bowl IMAGE Image by: Beef and Broccoli Brown Rice Bowl IMAGE Author: Canadian Living

Put down that takeout menu! This healthy spin on beef and broccoli will leave you feeling full and guilt-free. Thin bite-size pieces of flank steak are much easier to eat than long strips, so cut your flank steak in half lengthwise (with the grain) before thinly slicing it crosswise (against the grain).

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2014

Ingredients

  • 1 cup whole grain 20-minute brown rice (such as Uncle Ben's)
  • 2 teaspoons canola oil
  • 340 g beef flank marinating steak thinly sliced
  • 1/4 teaspoon each salt and pepper
  • 1 tablespoon minced fresh ginger
  • 3 cloves garlic minced
  • 6 cups bite-sized broccoli florets (about 250 g)
  • 1/2 cup sodium-reduced beef broth
  • 1 carrots thinly sliced diagonally
  • 1 tablespoon oyster sauce

Method

In saucepan, combine 2 cups water and rice; bring to boil. Cover, reduce heat and simmer until no liquid remains, about 20 minutes. Fluff with fork; keep warm.

Meanwhile, in large nonstick skillet, heat 1 tsp of the oil over medium-high heat; cook steak and half each of the salt and pepper, stirring, until no longer pink, about 3 minutes. Transfer to plate.

Add remaining oil, ginger and garlic to pan; cook, stirring, until fragrant, about 1 minute. Add broccoli; cook, stirring, until bright green, about 1 minute. Add broth; cover, reduce heat to medium and cook just until broccoli is tender, about 3 minutes.

Stir in carrot, oyster sauce and remaining salt and pepper; cook, stirring, until carrots are tender-crisp, about 2 minutes. Serve over rice.

Nutritional facts per serving: about

  • Fibre 4 g
  • Sodium 443 mg
  • Sugars 2 g
  • Protein 26 g
  • Calories 380.0
  • Total fat 11 g
  • Cholesterol 40 mg
  • Saturated fat 3 g
  • Total carbohydrate 46 g

%RDI

  • Iron 19.0
  • Fibre 0.0
  • Folate 16.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 5.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 49.0
  • Vitamin C 60.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Beef and Broccoli Brown Rice Bowl

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