BEEF AND BROCCOLI STIR FRY

Beef and Broccoli Stir-Fry
yields 4 servings
2 1/2 tablespoons cornstarch, divided
1/4 tablespoon salt
3/4 pound lean sirloin beef, trimmed, thinly sliced against the grain
2 teaspoons canola oil
1 cup reduced-sodium chicken broth, divided
5 cups broccoli, florets (about 12oz bag)
1tablespoons ginger root, fresh, minced
2 teaspoons minced garlic
1/4 teaspoon red pepper flakes, to taste
1/4 cup low-sodium soy sauce
1/2 cup water

  • On a plate, combine 2 tablespoons cornstarch and salt; add beef and toss to coat.
  • Heat oil in a large nonstick wok or large deep skillet over medium-high heat.  Add beef and stir-fry until lightly browned, about 4 minutes; transfer to a bowl with a slotted spoon.
  • Add 1/2 cup broth to same pan; stir to loosen any bits on food on bottom of pan.  Add broccoli; cover and cook, tossing occasionally and sprinkling with a tablespoon water if needed, until broccoli is almost crisp-tender, about 3 minutes.  Uncover pan and add ginger, garlic and red pepper flakes; stir-fry until fragrant, about 1 minute.
  • In a cup, stir together soy sauce, remaining 1/2 cup broth, remaining 1/2 tablespoon, cornstarch and water until blended; stir into pan.  Reduce heat to medium-low and bring to a simmer; simmer until lightly thickened about 1 minute.
  • Return beef and accumulated juices to pan; toss to coat.  Serve.  Yields about 1 1/4 cups per serving.

Modifications:
-I also added 2 stalks of green onions and a few mushrooms.

Here’s what you’ll need:
If you are using fresh broccoli, cut up the broccoli.  Mince 1 tablespoon of fresh ginger and 2 cloves of garlic.  Trim and slice the beef.

I went ahead and added some green onions and mushrooms.

Put some cornstarch in a bowl and then toss and cover the beef.

Heat some canola oil in a wok or a pan.  Put the beef in the wok until lightly brown, around 4 minutes and then pull out and sit to the side. 
Pour 1/2 cup of chicken stock in to the pan.  Stir the pan and get all of the leftover meat and crumbles.  Add the broccoli, cover for about 3 minutes until tender-crisp. (They will also turn a very bright green)
Uncover and add the ginger, garlic and any other veggies.  In a separate bowl or cup, mix 1/4 cup soy sauce, 1/2 cup chicken broth and about 1/2 Tablespoon cornstarch.  Mix and pour into the wok.  Let simmer and thicken just a couple of minutes.  I added some rice to the pan (see below for details) and then put the beef back in.
Here’s what you’ll end up with:
I served this with one of those whole grain rice-in-a-bag.  I boiled them separately and then threw them in the wok at the end when the beef went back in the wok.

You could do all type of variations and add a lot more veggies.  You could buy a bag of frozen stir-fry veggies, add grated carrots, or bean sprouts.

1 serving of the beef and broccoli (1 cup)=5 points
1/2 cup of the rice=4 points
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