Low Fat Recipes - Ginger Beef and Broccoli

Ginger Beef and Broccoli

Fresh ginger makes this dish both fragrant and delicious.

Prep Time: 20 minutes
Cooking Time: About 10 mins
Makes: 4 servings

Ingredients :

1 lb. sirloin steak, thinly sliced
1 Tbsp chopped fresh ginger
2 garlic cloves, chopped
3 Tbsp. soy sauce
2 tsp. cornstarch
3 Tbsp. vegetable oil
1 medium onion, halved and sliced
4 cups small broccoli florets
1 Tbsp. brown sugar
1 Tbsp. rice vinegar
1/4 cup ketchup
1/2 cup beef stock

Method :

1. Place the steak in a bowl. Add the ginger, garlic, soy sauce and cornstarch and toss to coat. Marinate the beef 20-30 minutes.

2. Heat 2 Tbsp. of the oil in a large skillet or wok over high heat.

3. Add the beef and stir-fry until nicely coloured, about 2-3 minutes.

4. Remove the meat from the pan. Add the remaining oil to the pan. Add the onion and broccoli and stir-fry 2-3 minutes.

5. Add the remaining ingredients and bring to a boil. Return the beef to the pan and heat through.

6. Spoon onto a platter and serve.

What to serve alongside :
Serve the beef on a bed of steamed rice or Asian-style noodles. For an east-meets-west meal, serve with tortillas to roll and wrap the beef and broccoli mixture in. Hot chili sauce makes a nice and spicy dip for this dish.

Options :
Use other tender steak, such as strip loin, tender loin or rib-eye, instead of sirloin. Use 1 large bunch of gai lan (Chinese broccoli), washed, trimmed and chopped, instead of broccoli florets. Or, use a 4 cup mix of chopped green vegetables, such as celery, bok choy, broccoli and napa cabbage, instead of just broccoli florets.

Nutrition Per Serving:
about 306 calories, 27.4g protein,14.5g fat (2.4g saturated), 16.2g carbohydrate, 2g dietary fibre, 54mg cholesterol, 1158mg sodium.

%RDI:
4% calcium, 45% iron, 10% vit A, 0% vit C, 9% folate.