Sirloin and Broccoli Stir-Fry

  • Serves: 4; 1 cup beef and vegetables and 1/2 cup rice per serving


Description

This fragrant dish contains an unusual mixture of vegetables and typical Asian seasonings, all of which complement the beef. Serve the stir-fry over nutty-tasting brown rice for an all-in-one meal that provides protein, vegetables, and a whole grain.

Ingredients

1 tablespoon cornstarch
1 tablespoon soy sauce (lowest sodium available)
1 medium clove garlic, minced
1 teaspoon grated peeled gingerroot
1 pound boneless sirloin steak, all visible fat discarded, cut crosswise into 1/4-inch strips, longer strips halved crosswise
1 cup uncooked instant brown rice
1 cup fat-free, no-salt-added beef broth
2 tablespoons hoisin sauce (lowest sodium available)
1 teaspoon toasted sesame oil
1 teaspoon canola or corn oil
1 medium yellow squash (about 8 ounces), thinly sliced crosswise
3 ounces broccoli florets, broken into bite-size pieces (about 2 cups)
2 ounces red cabbage, shredded (about1 cup)
4 medium green onions, thinly sliced (white and green parts)
1 to 2 tablespoons water (as needed)

Cooking Instructions

Put the cornstarch in a medium bowl. Add the soy sauce, garlic, and gingerroot, whisking to dissolve. Add the beef, stirring to coat. Set aside.

Prepare the rice using the package directions, omitting the salt and margarine.

Meanwhile, in a small bowl, stir together the broth, hoisin sauce, and sesame oil. Set aside.

In a large nonstick skillet, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the beef mixture for 4 to 5 minutes, or until the beef is browned (it may be slightly pink in the center), stirring constantly. Transfer to a large plate. Set aside.

In the same skillet, stir together the remaining ingredients except the water. Cook over medium-high heat for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water.

Return the beef mixture to the skillet. Pour in the broth mixture, stirring to combine. Cook for 1 to 2 minutes, or until the broth mixture thickens, stirring occasionally. Serve over the rice.



Nutritional Analysis
Per serving
Calories Per Serving
299
Total Fat
7.5g
Saturated Fat
2.0g
Trans Fat
0.0
Polyunsaturated Fat
1.5g
Monounsaturated Fat
3.5g
Cholesterol
56mg
Sodium
236mg
Carbohydrates
28g
Fiber
4g
Sugar
5g
Protein
28g

Dietary Exchanges


1 1/2 starch, 1 vegetable, 3 lean meat



This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere.