Beef With Broccoli
|Fresh broccoli||1 Pound (500 Gram)|
|Top round steak/Sirloin steak||1⁄2 Pound, cut into strips (250 Gram)|
|Light soy sauce||15 Milliliter (1 Tablespoon)|
|Black pepper||1 Dash|
|Tapioca starch/Cornstarch||15 Milliliter (1 Tablespoon)|
|Sesame oil||3 Drop|
|Garlic||2 Clove (10 gm), crushed and minced|
|Peanut oil||60 Milliliter (4 Tablespoon)|
Prepare the broccoli and beef as follows: cut the broccoli heads into "flowerettes" and the stalks diagonally into bite size morsels at a thickness of not more than 1/4" (0.5 cm).
Marinate the beef with the soy sauce, pepper, starch and sesame oil for 15 minutes.
In a wok or heavy skillet, heat 2 Tbsp. (30 mL) of the peanut oil until smoke begins to rise.
Add the cut up broccoli, salt and water.
Stir and cover with a lid.
Cook at high heat for 4-5 minutes until steam escapes from the lid.
Remove the broccoli to a plate.
Add the remaining oil to the pan and, when it is hot, saute the garlic for a minute.
Then add the beef strips and marinade.
Stir fry until the meat loses its pink colour.
Return the broccoli to the pan and stir together.
Serve at once.
Serving size: Complete recipe
Calories 1126 Calories from Fat 726
% Daily Value*
Total Fat 82 g125.9%
Saturated Fat 17.3 g86.7%
Trans Fat 0 g
Cholesterol 130 mg43.3%
Sodium 1418.1 mg59.1%
Total Carbohydrates 44 g14.6%
Dietary Fiber 12.1 g48.4%
Sugars 7.8 g
Protein 61 g121%
Vitamin A 56.6% Vitamin C 679.7%
Calcium 23.3% Iron 19.9%
*Based on a 2000 Calorie diet