Beef & Broccoli
|Rice||1 Cup (16 tbs)|
|Japanese soy sauce||4 Tablespoon|
|Dry sherry||1 Tablespoon|
|Powdered ginger||1 Teaspoon|
|Ajinomoto||1 Teaspoon (Accent)|
|Broccoli stalks||2 Large|
|Peanut oil||2 Tablespoon (Planters)|
|Beef bouillon||1⁄2 Cup (8 tbs) (Campbell's)|
|Safflower oil||2 Tablespoon|
|Round steak marinade||1 Pound|
Cook rice first, it only takes 15 minutes.
Put 1 cup rice in saucepan, add cold water to 2" above rice.
Add salt, cover, bring to boil, reduce heat and simmer about 15 mins. until rice has absorbed water.
Meanwhile, cut meat into thin strips 1 1/2" long x 1/4" wide.
In a bowl, combine soya sauce, sherry, sugar, cornstarch, ginger powder and Accent and marinate the meat while preparing vegetables.
Cut coarse stalk off cauliflower and discard.
Retain small stalks attached to flowers, which you cut into small groups.
Cut coarse stalks off broccoli and discard.
Peel remaining stalks and slice diagonally.
Wash cauliflower and broccoli heads and drain them very well.
Divide broccoli heads into small groups.
Cut onion into rings.
Put 2 tbsp. oil and 1/2 tsp. salt in a wok on high heat.
Add cauliflower and cook 2 minutes, then add broccoli for 2 minutes (so cauliflower cooks for 4 minutes) stirring constantly.
Remove vegetables and spread out on a platter so they don't get soggy, and keep warm in oven.
Put 2 tbsp. oil into wok, still on high heat, add onions and cook for 1 minute.
Add the meat and marinade to wok and cook for 4 minutes, stirring constantly.
Remove vegetables from oven and add to meat and onions in the wok.
Stir fry for 2 minutes.
Stir in a little beef bouillon, heat thoroughly.
Transfer mixture to a serving bowl.
Drain rice and divide into 4 bowls.
To be eaten with chopsticks.
Calories 316 Calories from Fat 64
% Daily Value*
Total Fat 7 g11.2%
Saturated Fat 1.1 g5.7%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 3263.3 mg136%
Total Carbohydrates 54 g17.9%
Dietary Fiber 1.9 g7.6%
Sugars 15.5 g
Protein 5 g10.1%
Vitamin A 0.7% Vitamin C 36.1%
Calcium 3.4% Iron 6%
*Based on a 2000 Calorie diet