Sunday, January 31, 2010

Beef-Broccoli Stir-Fry

Recipe taken from:

  • 2 tablespoon soy sauce, reduced-sodium
  • 1 tablespoon cornstarch
  • 1 tablespoon vinegar, white
  • 1/4 tablespoon ground ginger
  • 1/4 teaspoon pepper, red, crushed
  • 2 clove(s) garlic, minced, minced
  • 12 ounce(s) beef, flank steak
  • 1 bunch(es) broccoli , or 1 bag frozen broccoli florets, thawed
  • 2 teaspoon oil, cooking *I used sesame oil, it makes it take more like take-out
  • 2 medium carrot(s), bias-sliced 1/8 inch thick
  • 1 cup fresh mushrooms sliced
  • 3/4 cup(s) broth, reduced-sodium beef
  • 4 scallion(s) (green onions), bias-sliced
  • 2 cup(s) angel hair pasta, cooked

1. For marinade, in a medium bowl, whisk together soy sauce, cornstarch, vinegar, ginger, crushed red pepper, and garlic. Trim fat from meat. Cut meat across the grain into 1/8-inch-thick slices. Add meat to marinade; toss to coat. Cover and marinate at room temperature for 10 minutes. Drain meat, discarding marinade.

2. Meanwhile, cut broccoli florets from stems. If desired, peel stems.Cut stems into 1/4-inch-thick slices. Or thaw frozen broccoli florets in colander under room-temp. water.

3. In a wok or large skillet, heat 1 teaspoon of the oil over medium-high heat. Add meat; cook and stir in hot oil for 2 to 3 minutes or until slightly pink in center. Remove meat from wok or skillet.

4. Add the remaining 1 teaspoon oil to hot wok or skillet. Add broccoli, mushrooms and carrots; cook and stir for 1 minute. Add beef broth: cook and stir for 5 to 7 minutes or until vegetables are crisp-tender, stirring to scrape up any browned bits from bottom of wok or skillet. Return cooked meat to wok or skillet. Add green onions; heat through. Serve immediately over hot cooked pasta.

Notes & Tips:
The broccoli at the commissary looked kinda iffy this time, so I purchased the frozen broccoli florets, I think it turned out better than if I had used fresh. Mat told me tonight that he thinks this is better than take-out. *yay what a compliment* I served this over angel hair pasta, but it could just as easily be served over rice.


Nutrition Facts:

4 servings
Calories: 205, Saturated Fat: 1g, Sodium: 659mg, Dietary Fiber: 4g, Total Fat: 6g, Carbs: 17g, Cholesterol: 40mg, Protein: 22g

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