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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.

Recipe from

Servings: 4

Prep Time: 15 mins

ingredients

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

directions

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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