Beef & Broccoli with brown rice

By Nitaj3

Ingredients

• 1 c brown rice
• 1/3 c reduced-sodium soy sauce
• 1 Tbsp rice vinegar
• 1 Tbsp honey
• 2 tsp sesame oil
• 2 tsp cornstarch
• 8 oz white mushrooms, sliced (about 1 1/2 c)
• 2 tsp canola oil
• 1 1/4 lbs sirloin tip steak, top sirloin, or top round, thinly sliced
• 1 large head broccoli (about 2 1/4 lbs), trimmed, florets cut into bite-size pieces
• 1 large orange bell pepper, sliced (about 1 1/4 c)
• 1 Tbsp peeled, chopped fresh ginger (1" piece)
• 3 cloves garlic, chopped
• 2 tsp sesame seeds, toasted

Details

Servings 4
Preparation time 20mins

Preparation

Step 1

BRING 2 cups water to a boil in a medium saucepan on high heat. Stir in the rice, cover, reduce heat to low, and simmer until the rice is tender and the liquid is evaporated, about 50 minutes. Remove from the heat and let stand 10 minutes.

WHISK the soy sauce, vinegar, honey, sesame oil, cornstarch, and 3 tablespoons water together in a small bowl. Set aside.

COAT a large skillet with cooking spray and heat on medium heat. Add the mushrooms and cook, stirring occasionally, until tender and lightly browned, 8 to 10 minutes. Transfer to a bowl. Add the canola oil to the skillet and raise the heat to medium high. Add the beef and cook, stirring occasionally, until browned and just cooked through, 3 to 5 minutes. Add to the mushrooms.

ADD the broccoli and bell pepper to the skillet and cook, stirring, until lightly browned, about 2 minutes. Add 2/3 cup water and simmer until evaporated, about 2 minutes. (If the skillet is too small to fit all the vegetables at once, cook in two batches, using 1/3 cup water per batch. Return all vegetables to the skillet before proceeding.) Add the ginger and garlic and cook 1 minute, stirring constantly. Add the soy sauce mixture and simmer until slightly thickened, about 3 minutes. Stir in the beef and mushrooms and cook until heated through, 1 to 2 minutes. Spoon over the rice, sprinkle with sesame seeds, and serve.

NUTRITION (per serving: 3/4 c rice and 1 3/4 c beef mixture) 554 cal, 40 g pro, 56 g carbs, 19 g fat, 5 g saturated fat, 629 mg sodium

258% (155 mg) daily vitamin C

37% (1,299 mg) daily potassium

36% (143 mg) daily magnesium

35% (138 mcg) daily folate

33% (2 mcg) daily vitamin B12

28% (7 g) daily fiber

28% (5 mg) daily iron

4 servings carotenoid-rich foods (broccoli, bell pepper)

ALA omega-3s


Read more: http://www.prevention.com/food/cook/healthiest-foods/beef-and-broccoli-brown-rice#ixzz29ICCtdoq