Teriyaki Beef with Broccoli
|Lean boneless top sirloin steak||1 Pound|
|Canned no salt added beef broth||3⁄4 Cup (12 tbs) (Undiluted)|
|Low sodium teriyaki sauce||1⁄3 Cup (5.33 tbs)|
|Dried crushed red pepper||1⁄4 Teaspoon|
|Garlic||2 Clove (10 gm), minced|
|Vegetable cooking spray||1|
|Vegetable oil||1 Teaspoon|
|Broccoli flowerets||4 Cup (64 tbs) (Fresh Ones)|
|Sweet red pepper||1 Medium, cut into thin strips|
|Cooked long grain rice||4 Cup (64 tbs) (Cooked Without Salt Or Fat)|
Trim fat from steak; slice steak diagonally into thin strips.
Combine broth and next 4 ingredients in a heavy-duty, zip-top plastic bag.
Add meat; seal bag, and shake until meat is well coated.
Marinate in refrigerator at least 8 hours, turning bag occasionally.
Drain meat, reserving marinade.
Place marinade in a small saucepan; bring to a boil.
Remove from heat, and set aside.
Coat a wok or large nonstick skillet with cooking spray; drizzle oil around top of wok, coating sides.
Heat at medium-high (375°) until hot.
Add meat, and stir-fry 5 minutes.
Remove meat from wok.
Add broccoli and sweet red pepper to wok; stir-fry 3 minutes.
Add meat and reserved marinade; stir-fry 2 to 3 minutes or until mixture is thickened.
Serving size: Complete recipe
Calories 1479 Calories from Fat 194
% Daily Value*
Total Fat 22 g33.4%
Saturated Fat 6.3 g31.7%
Trans Fat 0 g
Cholesterol 240 mg80%
Sodium 425.6 mg17.7%
Total Carbohydrates 195 g65%
Dietary Fiber 14.3 g57.3%
Sugars 19.3 g
Protein 134 g267.7%
Vitamin A 249.8% Vitamin C 715.5%
Calcium 16.4% Iron 18.1%
*Based on a 2000 Calorie diet