BEEF AND BROCCOLI STIR FRY
1 serve = 1 ½ Veg + 2 Protein + 2 Fat
Serves 4
Ingredients
- 720g beef steak, thinly sliced against the grain
- 400g broccoli cut into florets
- 200g onion, thinly sliced
- 3 tbsp (45ml) soy sauce
- 20ml (4 tsp) maple syrup
- 50ml garlic, minced
- 15ml (1 tbsp) ginger minced
- 30g corn starch
- 30ml (2 tbsp) oil
- 250ml (1 cup) beef broth (or vegetable broth)
- 1 green onion sprig, finely chopped
- 20g (4 tsp) sesame seeds, for garnish optional
InstructionsPrep the beef, broccoli and onion and set aside. In a small bowl, add soy sauce, maple syrup, garlic and ginger; whisk with a fork and set aside. In a bowl, sprinkle beef with corn starch and stir well to coat. Add 15ml oil to a large non-stick skillet and heat on medium-high heat. Add half of beef and cook for about 3 minutes per side or until nicely browned. Transfer to a plate and set aside. Add remaining 15ml oil and repeat this step with remaining half of meat. Return skillet to high heat and add broth. Scrape up the browned bits from the bottom of the skillet, cover and cook over medium heat for 2-3 minutes. Add broccoli and onion, stir and cook for about 3 minutes. Add cooked beef. Reduce heat to medium-low and cook for 3-5 minutes, stirring often to combine everything and until sauce has thickened. Corn starch from beef will incorporate with the sauce and thicken it. But don't cook too long to overcook the broccoli. Garnish with green onion and sesame seeds. Serve hot over brown rice or quinoa from your daily allowance
