Orange Beef and Broccoli Stir-Fry

Orange Beef and Broccoli Stir Fry

Serves 4

INGREDIENTS:

• 3 TBSP Low Sodium Chicken Broth
• ½ Cup Orange Juice
• 2 TBSP Lite Soy Sauce
• 1 TBSP Grated Fresh Ginger
• 2 Tsp Cornstarch
• 1 Tsp Toasted Sesame Oil
• ½ Tsp Crushed Red Pepper Flakes
• ¾ LB Beef Sirloin, trimmed of all fat
• 2 Tsp Extra Virgin Olive Oil (EVOO)
• 1 Large Bunch Broccoli, cut into florets
• 1 Bunch Scallions, cut into diagonal slices
• 3 Cloves Garlic, minced
• 2 Cups Cooked Brown Rice

DIRECTIONS:

1. With a small sharp knife or vegetable peeler, carefully pare wide strips of zest from one of the oranges. Cut the zest into 1-inch strips and set aside. Squeeze juice from all the oranges into a small bowl (for about 3/4 cup).
2. Add soy sauce, rice wine (or sherry), cornstarch, and sugar and stir to combine; set aside.
3. Heat 1 teaspoon oil in a wok or large skillet over high heat until almost smoking.
4. Add beef and stir-fry just until no longer pink on the outside, about 1 minute.
5. Transfer to a plate lined with paper towels and set aside.
6. Add the remaining 2 teaspoons of oil to the pan and heat until very hot.
7. garlic, ginger, chiles, and the reserved orange zest; stir-fry until fragrant, about 30 seconds.
8. Add broccoli and water. Cover and steam, stirring occasionally until the water has evaporated and the broccoli sizzles, about 3 minutes.
9. Add bell pepper and stir-fry for 1 minute more.
10. Stir the reserved orange sauce and pour it into the wok. Bring to a boil, stirring; cook until the sauce has thickened slightly, 1 to 2 minutes.
11. Add scallion greens and the reserved beef and toss to coat with sauce; heat through.

NUTRITION:

Per Serving: 238 calories; protein 21.1g; carbohydrates 26.8g; dietary fiber 5.8g; sugars 12g; fat 6.1g; saturated fat 1.6g; cholesterol 39.5mg; vitamin a iu 5623.5IU; vitamin c 231.9mg; folate 165.3mcg; calcium 111.8mg; iron 3mg; magnesium 73.2mg; potassium 1037.8mg; sodium 343.1mg; thiamin 0.3mg. Exchanges: 2  Lean Protein, 2 Vegetable, 1/2 Fat, 1/2 Fruit

Recipe and Image Courtesy of EatingWell.com