Dairy Farmers of Canada

Ginger Beef and Broccoli Stir-Fry

This recipe is taken from the 2002 Milk Calendar. A stir-fry is a guaranteed way to please everyone in your family; a satisfying and tasty mixture of beef, vegetables, herbs and spices. Serve over rice or Chinese noodles.

  • Prep: 10 min
  • Cooking: 10 min - 15 min
Yields 4 servings
ginger beef and broccoli stir fry

Ingredients

  • 2 tbsp (30 mL) cornstarch
  • 1/4 cup (60 mL) soy sauce
  • 1 tbsp (15 mL) lemon juice or dry sherry
  • 1 lb (450 g) stir-fry beef strips
  • 1 cup (250 mL) Milk
  • 1/2 tsp (2 mL) hot pepper sauce or chili paste
  • 2 tbsp (30 mL) vegetable oil
  • 1 sliced onion
  • 4 garlic cloves minced
  • 2 tbsp (30 mL) minced fresh ginger root
  • 6 cups (1.5 L) broccoli pieces (1 1/2 lb/675 g)
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Preparation

In bowl, stir together half each of the cornstarch and soy sauce with the lemon juice; add beef and stir to coat. In separate bowl, stir together milk, remaining cornstarch and soy sauce and hot pepper sauce; set aside.

In wok or nonstick skillet, heat oil over high heat; stir-fry beef mixture and onion for 2 min or until browned. Add garlic, ginger and broccoli; stir-fry for 2 min.

Stir in milk mixture; cook, stirring often, for 4 min or until sauce is thickened and broccoli is tender-crisp.

Tips

For the Adventurous: Transform this dish into an exotic taste experience by using sherry in place of the lemon juice, adding 1/4 cup (60 mL) oyster sauce or Hoisin sauce along with milk and 2 cups (500 mL) of chopped bok choy along with broccoli.

Healthy Eating Tip: Veggie vitality- The broccoli in this recipe provides an excellent source of vitamin C. Vitamin C promotes healthy gums and teeth and helps in healing wounds.

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Nutritional information

Per serving
Energy: 365 Calories
Protein: 34 g
Carbohydrate: 20 g
Fat: 17 g
Fibre: 4.1 g
Sodium: 1171 mg

Top 5 Nutrients

(% DV*)
Calcium: 15 % / 161 mg
Niacin: 53 %
Vitamin B12: 138 %
Vitamin C: 190 %
Zinc: 75 %

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