2003 Beef 'N' Broccoli Stir-Fry

By boandozzy

One serving (1 cup beef mixture, calculated without rice) equals 248 calories, 9 g fat (3 g saturated fat), 67 mg cholesterol, 297 mg sodium, 11 g carbohydrate, 2 g fiber, 28 g protein.

Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.

Originally published as Beef 'N' Broccoli Stir-Fry in Light & Tasty October/November 2002, p10

Ingredients

• 1/2 cup thinly sliced onion
• 2 tablespoons chopped green onion
• 2 garlic cloves, minced
• 2 teaspoons olive oil
• 1 pound beef top sirloin steak, cut into thin strips
• 1/3 cup white wine or beef broth
• 3 cups broccoli florets
• 2 cups sliced fresh mushrooms
• 1 tablespoon cornstarch
• 1/8 teaspoon pepper
• 1 cup beef broth
• 2 tablespoons balsamic vinegar
• Hot cooked rice, optional

Preparation

Step 1

In a large nonstick skillet or wok, stir-fry the onion, green onion and garlic in oil over low heat until tender. Add beef; stir-fry over medium heat for 5-7 minutes or until meat is no longer pink and onions are golden. Using a slotted spoon, remove meat and onions; set aside.

Add wine or broth to the pan; stir to loosen browned bits. Add broccoli and mushrooms; stir-fry over high heat until broccoli is tender. In a bowl, combine cornstarch and pepper; stir in broth and vinegar until smooth. Add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in beef and onions; heat through. Serve over rice if desired. Yield: 4 servings.