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DIY

Source: Stella Fong, food writer, Billings, Mont. | Category: Entrees, Sauté/Stir-Frying, Heart-Smart

Stir-Fried Broccoli, Red Peppers and Beef

This dish is a nutritious take on a Chinese classic.

Stir-Fried Broccoli, Red Peppers and Beef recipe made with canola oil by Stella Fong

Ingredients

  • 3/4 lb (350 g) top loin strip steak, cut into thin 1-inch strips
  • 1 Tbsp sodium reduced soy sauce 30 mL
  • 1 tsp cornstarch 5 mL
  • 1 tsp dry sherry 5 mL
  • Garlic Ginger Sauce
  • 1/4 cup low-sodium chicken broth 60 mL
  • 1 tsp oyster sauce 5 mL
  • 2 tsp cornstarch 10 mL
  • Vegetables
  • 2 Tbsp canola oil, divided 30 mL
  • 2 cloves garlic, sliced, divided
  • 4 slices ginger, divided
  • 3/4 lb (350 g) broccoli crowns, cut into 1/2-inch (1.25 cm) pieces
  • 1/3 cup low-sodium chicken broth 75 mL
  • 1 medium red bell pepper, stem and seeds removed, diced
  • 2 stalks green onion, thinly sliced 
3/ top loin strip steak, cut into thin 1-inch strips1 Tbsp sodium reduced soy sauce1 tsp cornstarch1 tsp dry sherry1/4 cup low-sodium chicken broth1 tsp oyster sauce2 tsp cornstarch2 Tbsp canola oil, divided2 cloves garlic, sliced, divided4 slices ginger, divided3/ broccoli crowns, cut into 1/2-inch pieces1/3 cup low-sodium chicken broth1 medium red bell pepper, stem and seeds removed, diced2 stalks green onion, thinly sliced 

Instructions

  • 1. In medium bowl, mix together beef, soy sauce, cornstarch and sherry. Marinate in refrigerator at least 30 minutes.
  • 2. In small bowl, stir together sauce ingredients. Set aside.
  • 3. In wok or heavy skillet, heat 1 Tbsp (15 mL) canola oil over medium-high heat. Add half of garlic and half of ginger and sauté until fragrant, about 30 seconds. Add beef and stir-fry about 1 to 2 minutes, or until half cooked. Scoop beef onto a plate. Set aside.
  • 4. In wok or skillet, heat remaining 1 Tbsp (15 mL) canola oil over medium-high heat. Tip wok to coat bottom of pan with canola oil. Add remaining garlic and ginger. Stir-fry until fragrant, about 30 seconds. Add broccoli and sauté for 1 minute. Pour in broth and cover wok or skillet. Cook for 3 minutes or until tender crisp.
  • 5. Remove lid and cook until most of liquid is evaporated. Add red peppers and cook for 1 minute. Add beef. Stir sauce, making sure cornstarch is dissolved, then add to beef mixture. Cook until sauce is thickened, about 2 minutes. Stir occasionally to coat meat and broccoli with sauce. Sprinkle in green onions and cook for another minute. Serve immediately.

Yield

4 servings

serving size

1 cup (250 mL)

nutritional analysis

Per Serving

Calories210
Total Fat10 g
Saturated Fat1.5 g
Cholesterol45 mg
Carbohydrates10 g
Fiber3 g
Protein23 g
Sodium400 mg

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