1. Prepare brown rice according to package directions for 4 servings. 2. Meanwhile, heat 1 tablespoon oil in large, deep skillet or wok over high heat until shimmering. Toss beef with 2 teaspoons cornstarch in medium bowl. Add to skillet and cook, stirring, until no longer pink, 1 to 2 minutes. With slotted spoon, transfer to clean bowl. 3. Add remaining 1 teaspoon oil to skillet. Add garlic, red pepper flakes and onion; cook, stirring, 30 seconds. Stir in broccoli and Stir-Fry Sauce. Dissolve remaining 1 teaspoon cornstarch in chicken broth; add to skillet and cook, stirring occasionally, until broccoli is tender, 5 minutes. 4. Return beef to skillet with watercress and cook, stirring, 1 minute more. Serve with brown rice. Makes 4 servings. STIR-FRY SAUCE: Combine all ingredients in jar with tight-fitting lid. Stir until sugar is dissolved. Refrigerate up to 2 weeks. Shake before using. Makes 1 1/2 cups.
PER SERVING: Calories 440, Total Fat 21 g, Saturated Fat 6 g, Cholesterol 71 mg, Sodium 1,052 mg, Carbohydrates 35 g, Protein 30 g Recipe by Cathy Luchettis Hot Flash Cookbook Posted to MM-Recipes Digest by Julie Bertholf
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|Serving Size: 1 Serving (412g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 212 (54%)|
|Amt Per Serving||% DV|
|Total Fat 23.6g||31 %|
|Saturated Fat 8.5g||42 %|
|Monounsaturated Fat 10.6g|
|Polyunsanturated Fat 1.5g|
|Cholesterol 74.8mg||23 %|
|Sodium 2198.2mg||76 %|
|Potassium 603mg||16 %|
|Total Carbohydrate 13.9g||4 %|
|Dietary Fiber 1.1g||4 %|
|Sugars, other 12.8g|
|Protein 25.7g||37 %|
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Calories per serving: 392
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