BEEF & BROCCOLI STIR FRY

 

  • Cooking Time: 35
  • Servings: 4
  • Preparation Time: 35

Backstory

Chinese noodles, available in the Asian section of most supermarkets, are a delicious accompaniment. You can also serve the stir-fry over white or brown rice.

Ingredients

  • 3 tablespoons soy sauce
  • 3 tablespoons apple juice
  • 1 tablespoon cider vinegar
  • 1 tablespoon sugar
  • 3 garlic cloves, minced
  • Ground pepper
  • 1 1/4 pounds flank steak, cut diagonally across the grain into 1/2-inch-by-3-inch strips
  • 1 tablespoon plus 1 teaspoon canola oil
  • 1 tablespoon cornstarch
  • 1 head broccoli, stems trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces
  • Coarse salt

Directions

  • 1. In a large, shallow bowl, mix soy sauce, apple juice, vinegar, sugar, garlic, and 1/4 teaspoon pepper.
  • Add meat; toss to coat.
  • Let marinate 15 minutes. Transfer meat to a plate; reserve marinade.
  • 2. Heat 1 tablespoon oil in a 12-inch nonstick skillet over high heat.
  • In two batches, cook meat until lightly browned, turning once, about 2 minutes per batch. Remove meat.
  • Add 1/2 cup water to pan; stir up browned bits with a wooden spoon.
  • Pour into marinade; whisk in cornstarch.
  • 3. In same skillet, fry broccoli in remaining teaspoon oil over high heat until bright green and crisp, tossing often, 2 minutes.
  • Add 1 cup water; cook until broccoli is tender, 6 to 8 minutes.
  • 4. Stir marinade, add to pan, and bring to a boil.
  • Cook, stirring, until thickened, 30 seconds. Return meat to pan; toss to coat.
  • Season with salt and pepper.
  • Serve immediately.
  • Per serving: 319 calories; 15.3 grams fat; 32.1 grams protein; 14.3 grams carbohydrates; 3.5 grams fiber.
  • Note: To make it easier to slice the steak very thinly, place it in the freezer for 20 to 30 minutes, wrapped well in plastic.

Categories: Beef  Main Dish 
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