Sirloin and Broccoli Stir-Fry

February 16, 2017

 

 

 

 

 

Nutrition Facts:  4 Servings

Calories 400; Total Fat 9 g; Saturated Fat 2.5 g; Trans Fat 0 g; Polyunsaturated Fat 2 g; Monounsaturated Fat 4 g; Cholesterol 60 mg ; Sodium 380 mg; Potassium 780 mg; Total Carbohydrate 47 g; Dietary Fiber 4 g; Sugars 4 g; Protein 32 g;

Dietary Exchanges:   4 lean meat, 3 starch

 

Ingredients:

  • 1 Tablespoon cornstarch
  • 1 Tablespoon soy sauce (lowest sodium available)
  • 1 teaspoon grated, peeled gingerroot
  • 1 medium garlic clove (minced)
  • 1 lb. boneless steak, all visible fat discarded, cut crosswise into 1/4-inch strips, longer strips halved crosswise
  • 1 cup uncooked, instant brown rice
  • 1 cup fat-free, lower-sodium beef broth
  • 2 Tablespoons hoisin sauce (lowest sodium available)
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon canola or corn oil
  • 3 oz. broccoli florets, broken into bite-size pieces
  • 1 medium yellow summer squash, thinly sliced crosswise
  • 4 medium green onions (thinly sliced)
  • 2 oz. red cabbage (shredded)
  • 1-2 Tablespoons water, as needed

Directions:

  1. Put the cornstarch in a medium bowl. Add the soy sauce, gingerroot, and garlic, whisking to dissolve the cornstarch. Add the beef, turning to coat. Cover and refrigerate for 10 minutes, turning occasionally.
  2. Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Set aside.
  3. In a small bowl, whisk together the broth, hoisin sauce, and sesame oil. Set aside.
  4. In a large nonstick skillet or wok, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the beef mixture for 5 minutes, or until the beef is browned on the outside (it may be slightly pink in the center), stirring constantly. Transfer the beef mixture to a large plate.
  5. In the same skillet, still over medium-high heat, stir together the remaining ingredients except the water. Cook for 2-3 minutes, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water.
  6. Return the beef mixture to the skillet. Pour in the broth mixture, stirring to combine. Cook for 1-2 minutes, or until the broth mixture thickens, stirring occasionally. Serve the stir-fry over the rice.

Diabetes & Heart Healthy Cookbook, 2nd Edition. Copyright © 2014 by the American Diabetes Association, Inc.® and American Heart Association.