Friday, February 09, 2007

Beef Stir-fry with Broccoli
Serves 4

Broccoli is one of the top ten foods recommended by dieticians. It is rich in vitamins, minerals and contains pigments that help prevent cancer.

1 lb (450 g) sirloin beef, cut into strips
2 Tbsp (30 ml) vegetable oil, divided
1/2 - 1 tsp (2.5 - 5 ml) VE Chinese Five-Spice
1 tsp (5 ml) VE Minced Garlic
1 lb (450 g) fresh or frozen broccoli flowerets
1 tsp (5 ml) cornstarch
1/2 cup (125 ml) vegetable stock

1. Mix beef with 1 Tbsp (15ml) vegetable oil and VE Chinese Five-Spice. Marinate for 15 minutes.
2. Preheat VE non-stick frying pan or large wok to medium high; add remaining vegetable oil, beef and VE Minced Garlic. Stir-fry for 3 - 5 minutes before adding broccoli.
3. Whisk cornstarch into vegetable stock and pour into pan with beef and broccoli. Bring liquid to a boil and simmer uncovered until broccoli is tender crisp and sauce thickens, about 5 minutes.

Per serving: Calories 360, Fat 18 g (Saturated 4 g, Trans 0 g), Cholesterol 110 mg, Sodium 200 mg, Carbohydrate 8 g (Fibre 3 g, Sugars 2 g), Protein 42 g.

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