Broccoli Beef Stir Fry
|Boneless beef sirloin/Top round steak||1 Pound (3/4 Inch Thick, Sliced Across The Grain Into Thin Strips)|
|Vegetable oil||2 Tablespoon|
|Broccoli flowerets||2 Cup (32 tbs) (Fresh)|
|Ground ginger||1⁄2 Teaspoon|
|Garlic powder/Fresh garlic -2 cloves minced||1⁄4 Teaspoon|
|Condensed tomato soup||10 3⁄4 Ounce (1 Can)|
|Soy sauce||2 Tablespoon|
|Cooked rice||4 Cup (64 tbs)|
|Fresh parsley sprig||4 (For Garnish)|
|Grated lemon peel||1 Teaspoon (For Garnish)|
1. In a large, deep skillet or wok, heat half the oil over medium-high flame.
2. When hot but not smoking, add the beef to the pan, and stir fry for about 7 minutes until evenly browned.
3. With a slotted spoon remove the beef onto a platter and keep aside.
4. To the fat in the pan, add remaining oil and heat again.
5. Add broccoli, ginger and garlic powder. SautÃ© 3 to 4 minutes until broccoli is tender yet crisp.
6. Tip in the soup, soy sauce and vinegar.
7. Stir to blend and heat, until it comes to a boil.
8. Return the beef to the gravy in the wok.
9. Heat for 10 minutes, stirring occasionally, until beef is tender.
10. Divide the hot cooked rice equally among 4 dinner bowls.
11. Ladle Broccoli Beef Stir Fry on top.
12. Garnish with parsley and lemon peel before serving.
Calories 511 Calories from Fat 131
% Daily Value*
Total Fat 15 g22.6%
Saturated Fat 3.1 g15.5%
Trans Fat 0 g
Cholesterol 53.3 mg17.8%
Sodium 898.4 mg37.4%
Total Carbohydrates 63 g21.1%
Dietary Fiber 1.4 g5.5%
Sugars 6.3 g
Protein 28 g56.4%
Vitamin A 28.3% Vitamin C 65.6%
Calcium 2.8% Iron 18.9%
*Based on a 2000 Calorie diet