Julia's Guardian Angel Fund

Thursday, January 15, 2009

Beef, it's what' for dinner!

Beef Broccoli Stir-Fry

Category: Main dishes
Yield: 5 servings of 1 1/2 cups
Preparation time: 20 minutes
Total time: 40 minutes
Source: La Choy web site plus my own enhancements

2 tablespoons vegetable oil - divided
1 medium onion, chopped
1 package (14 ounces) frozen broccoli florets
1 can (8 ounces) sliced water chestnuts, drained
1 can (8 ounces) sliced bamboo shoots, drained
1 package (8 ounces) sliced mushrooms
1 pound boneless beef sirloin - cut across grain into 2 x 1/2-inch strips
5 cloves garlic, finely chopped
1/3 cup soy sauce
2 tablespoons brown sugar
1 tablespoon cornstarch
1 tablespoon water

1. Heat 1 tablespoon oil in large skillet or wok over high heat. Cook and stir onion, mushrooms, broccoli, bamboo shoots and water chestnuts 4 minutes or until crisp and tender. Remove from skillet; set aside.

2. Pour remaining 1 tablespoon oil into skillet. Cook and stir beef about 2 minutes or until browned. Add garlic and stir for another 30 seconds. Add veggies back to skillet.

3. Whisk together soy sauce and brown sugar in small bowl. Add to skillet. Stir together cornstarch and water until smooth; add to skillet. Cook until heated through and sauce thickens.

Nutritional facts per serving (daily value): Calories 286kcal; Protein 24g (47%); Total Fat 10g (16%)(Sat. 2g (10%)); Chol. 55mg (18%); Carb. 26g (9%); Fiber 3g (13%); Sugars 11g; Calcium 37mg (4%); Iron 3mg (19%)

Exported from Shop'NCook Home 3.4.3 (http://www.shopncook.com)

Of course, you could leave out the mushrooms (Little Woman's wish), but who in their right mind would? Enjoy!

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