Broccoli and Beef Stir-Fry

A delicious combination of high-quality protein and vegetables!

Yield: 4 servings


Ingredients

  • 2 garlic cloves

  • 1 medium Roma tomato

  • 8 ounces lean sirloin beef, uncooked

  • 12 ounces frozen broccoli stir-fry vegetable blend

  • 2 tablespoons peanut oil

  • 1/4 cup low-sodium chicken broth

  • 1 tablespoon cornstarch

  • 2 tablespoons reduced-sodium soy sauce

  • 2 cups cooked brown or white rice

Preparation

1. Chop the garlic cloves and Roma tomato. Cut beef into thin strips.


2. Microwave frozen stir-fry vegetable blend on defrost setting for 3-4 minutes to thaw.


3. In a fry pan or wok heat oil and sauté the garlic until fragrant. Add vegetable blend stir-fry until cooked, about 5 minutes. Remove from pan and set aside.


4. In same pan add beef. Cook until beef is done to your likeness, about 7 minutes.


5. Prepare the sauce by combining chicken broth, cornstarch and soy sauce in a bowl.


6. Add cooked vegetables, sauce and tomato to the pan with the beef. Heat and stir until sauce is thick.


7. Serve dish with 1/2 cup rice.


Helpful Tips

  • Broccoli stir-fry blends contain a blend of 4-6 vegetables. In addition to broccoli, the blend may include bell peppers, onion, mushrooms and water chestnuts carrots, celery, sugar snap peas or baby corn.

  • If desired, use fresh vegetables instead of frozen. Substitute with 3 cups fresh broccoli florets, 1/2 red bell pepper, 1/2 cup snow peas and 1/4 cup canned sliced water chestnuts.

  • Analysis includes brown rice. Select brown, white or wild rice based on your preference.

  • Increase meat for a higher protein meal.

  • You can substitute chicken, shrimp, pork for beef to make variations in this dish.

Recipe courtesy of: davita.com


Nutrition information:

Serving: 1-1/2 cup stir-fry + 1/2 cup rice

Calories: 373 kcals

Protein: 18 g

Carbohydrates: 37 g

Fat: 17 g

Sodium: 351 mg

Potassium: 555 mg

Phosphorus: 255 mg

Calcium: 62 mg

Fiber: 5.1 g

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