Beef & Broccoli Stir Fry
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Ingredients
- 1 cup brown rice, raw
- 3/4 pound beef flank steak, lean
- 2 cup water
- 4 cup broccoli, florets
- 3 clove garlic
- 1/2 tablespoon olive oil
Sauce
- 1 1/2 tablespoon oyster sauce
- 1 teaspoon soy sauce, gluten free
- 2 tablespoon sugar
- 1/2 teaspoon sesame oil
- 1 teaspoon cornstarch
- 1/8 teaspoon black pepper, ground
- 1 teaspoon sesame oil
- 2 teaspoon cornstarch
- 1/8 teaspoon black pepper, ground
- 1 cup chicken broth, low-sodium
Serve With
- 4 medium tangerine (mandarin orange)
Instructions
- Cook rice as directed on package.
- Slice the steak into thin pieces. Begin heating the water in a large wok over medium high.
- Cut broccoli into small, bite-sized pieces and add to the water once it comes to a rolling boil; cook for 30-60 seconds. Drain, rinse with cold water, and set aside.
- Mince garlic. In another bowl, mix together the sauce ingredients. Set aside separately.
- Add olive oil to the wok. Heat 1-2 minutes over medium-high heat until the oil begins to shimmer.
- Add beef to the hot oil in a single layer. Allow the meat to sear and brown.
- Add garlic and cook 1-2 minutes until beef is no longer pink (cooking time will depend on how thick you made the slices).
- Slowly add sauce to the meat and continue to stir. The sauce should begin to boil and thicken within 30-60 seconds; add water or stock if it becomes too thick.
- Continue to cook for 1 minute more, then add the broccoli. Toss to fully coat, then remove from heat.
- Serve beef mixture over rice with orange wedges on the side.
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Nutrition
Calories: 533kcal | Carbohydrates: 75g | Protein: 29g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 55mg | Sodium: 1211mg | Fiber: 5g | Sugar: 24g
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