Stir Fry Beef and Broccoli

Course Main Dishes
Prep. Time 15 mins
Cooking Time 10 mins
Yields 4 to 5 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

Marinade:

1 lb (450 g) flank or

sirloin steak, thinly sliced against the grain

1 tbsp (15 ml) soy sauce

1 tbsp (15 ml) water

1 tbsp (15 ml) cornstarch

Sauce:

3/4 cup (180 ml) milk

2 tbsp (30 ml) hoisin sauce

2 tbsp (30 ml) soy sauce

2 tbsp (30 ml) cornstarch

2 tbsp (30 ml) vegetable oil

2 cloves garlic, finely chopped

1 tbsp (15 ml) chopped fresh ginger root

3 green onions, chopped

8 oz (250 g) mushrooms, sliced

1 sweet red or green pepper, thinly sliced10

2 pkg 10 oz (300 g) frozen broccoli spears, cut into 1 1/2 (4 cm) chunks

Instructions

Marinate beef sliced in soy sauce, water and cornstarch for 15 min while preparing remaining ingredients.Combine milk with hoisin sauce, soy sauce and cornstarch. Stir until smooth. Reserve.

Heat oil in a wok or large skillet. Add garlic, ginger and green onions. Cook 30 seconds until fragrant. Add mushrooms and red pepper. Cook 2 min. Add beef slices. Cook until browned.Stir sauce again. Add to beef. Cook until mixture comes to a boil. Add broccoli pieces. Cover pan. Cook 3 to 4 min until broccoli is heated through and sauce is thick.

Tips

You can use fresh or frozen broccoli in this recipe. If using frozen, do not defrost before adding to recipe. If using fresh, trim one bunch, cut into chunks and cook according to recipe below until broccoli is tender- approximately 6 to 7 min.

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Nutritional Info

Per serving

Energy: 294 Calories
Protein: 27 g
Carbohydrate: 17 g
Fat: 13 g
Fibre: 3.4 g
Sodium: 732 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 11 % / 120 mg
Vitamin B12: 110 %
Vitamin C: 83 %
Zinc: 59 %
Niacin: 39 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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