Inspired by a recipe Dr. Phil's Ultimate Weight Solution Cookbook, but modified according to my family's preferences. (No bell pepper or shallots in mine, and I've substituted several other ingredients with ones I normally have on hand.)
Prepare all ingredients before starting, and make sure they're within easy reach, since stir-fries cook FAST. "Total time" above is the time it takes for rice to cook. "Active time" is the actual stir-fry cooking. Chopping-time will vary according to the cook, so plan accordingly. 1. Heat oil over medium-high heat in wok or large nonstick skillet. Add ginger and garlic. (It should sizzle when you drop it in the oil.) Cook, stirring constantly, for 30 seconds (or until people start asking, "What smells so good?"). Add steak and cook, still stirring, for another 2 minutes or until steak begins to brown. Add broccoli and cook, still stirring, for 1 minute or until broccoli turns bright green. 2. Pour soy sauce and vinegar into skillet and bring to a boil. Add the cornstarch and cook for ONLY 15 seconds, stirring briskly so the cornstarch mixture doesn't continue to boil. Remove from heat and let stand for 1 minute before serving over pasta or rice. Note: My family likes broccoli barely cooked and still crunchy. Apparently, so does Dr. Phil. If you like it softer, add the broccoli at the same time as the steak, or even earlier with the ginger and garlic.
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Serving Size: 1 Serving (294g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 333 | ||
Calories from Fat: 88 (26%) | ||
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Amt Per Serving | % DV | |
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Total Fat 9.7g | 13 % | |
Saturated Fat 3.4g | 17 % | |
Monounsaturated Fat 4.2g | ||
Polyunsanturated Fat 0.8g | ||
Cholesterol 40.3mg | 12 % | |
Sodium 345.8mg | 12 % | |
Potassium 619.5mg | 16 % | |
Total Carbohydrate 39g | 11 % | |
Dietary Fiber 3.1g | 12 % | |
Sugars, other 35.9g | ||
Protein 22.1g | 32 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 333
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