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Wednesday, August 28 2013

Pungent five-spice powder packs a big flavor punch in this beef and broccoli stir-fry. Purchase pre-cut broccoli and carrot to keep this tasty dish to a 30-minute recipe.




Beef and Vegetable Stir-Fry
Recipe from 
Servings: 4
Prep Time: 15 mins
    1    cup   low-sodium fat-free beef broth
    1/4   cup   light teriyaki sauce
    1/4   cup   rice vinegar
    2    tablespoons   sugar
    1    teaspoon   Asian dark sesame oil
    1    teaspoon   Chinese five-spice powder OR 1/2 teaspoon cinnamon
    4    teaspoons   cornstarch
    2    teaspoons   vegetable oil
    1    pound   flank steak, cut against the grain into 1/4-inch strips
    4    cups   broccoli flowerets (1/2 of a 1-pound bag)
    1      sweet red pepper, thinly sliced (about 1-1/2 cups)
    1      small red onion, thinly sliced (about 1-1/2 cups)
    1    bag  (8 ounces) carrot matchsticks
        Cooked brown rice
In a bowl, whisk broth, teriyaki sauce, rice vinegar, sugar, sesame oil, Chinese five-spice powder and cornstarch.
In a large skillet, heat 1 teaspoon of the vegetable oil over medium-high heat. Add flank steak and cook for about 3 minutes, stirring occasionally. Remove from pan and set aside. Drain any fat from pan.
Return skillet to medium-high heat; add broccoli and 1/2 cup of water. Cover and cook for 5 minutes, or until tender. Remove cover; cook until water has evaporated. Add remaining teaspoon of vegetable oil to pan; add peppers and red onion. Cook, stirring occasionally, for 4 minutes or until crisp-tender. Add carrots; cook 1 minute.
Return beef to skillet. Add sauce; cook 2 minutes or until thickened. Serve with brown rice.

nutrition information
Per Serving: cal. (kcal) 388, Fat, total (g) 15, chol. (mg) 76, sat. fat (g) 5, carb. (g) 27, fiber (g) 5, pro. (g) 36, sodium (mg) 478, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:37 am   |  Permalink   |  0 Comments  |  Email

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