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    Broccoli Beef - Everyday Diabetes
    Broccoli Beef - Everyday Diabetes
    Broccoli Beef - Everyday Diabetes

    Ginger Broccoli Beef

      ,     

    April 17, 2016

    This tasty classic is a favorite for dinner with a great mix of healthy ingredients. Serve it up with brown rice and enjoy it even more.

    • Yields: 4 Servings

    Ingredients

    1 pound boneless beef cut into 1/4-inch strips

    1 tablespoon cornstarch

    1 tablespoon soy sauce (lowest sodium available)

    1 teaspoon grated peeled ginger root

    1 medium garlic clove, minced

    1 cup uncooked brown rice

    1 cup fat-free, low-sodium beef broth

    2 tablespoons hoisin sauce (lowest sodium)

    1 teaspoon toasted sesame oil

    1 teaspoon canola or corn oil

    3 ounces broccoli florets, broken into bite-size pieces

    1 large carrot

    4 medium green onions, thinly sliced

    Directions

    1Put the cornstarch in a medium bowl.

    2Add soy sauce, gingerroot, and garlic

    3Whisking until cornstarch is dissolved

    4Add the beef, turning until coated.

    5Cover and refrigerate for 10 minutes, turning occasionally.

    6Meanwhile, prepare the brown rice and set aside.

    7In a small bowl, whisk together broth, hoisin sauce, and sesame oil and set aside.

    8In a large nonstick skillet or wok, heat the canola oil over medium-high heat, swirling to coat the bottom.

    9Cook the beef mixture for 5 minutes, stirring constantly until the beef is browned on the outside

    10Transfer the beef to a large plate.

    11In the same skillet, stir together the remaining ingredients except the water. Cook for 2-3 minutes over medium heat, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water.

    12Return the beef mixture to the skillet.

    13Pour in the broth mixture, stirring to combine.

    14Cook for 1-2 minutes, or until the broth mixture thickens, stirring occasionally.

    15Serve the stir-fry over brown rice.

    Nutrition:
    Calories: 400
    Calories from Fat: 80
    Total Fat: 9g
    Saturated Fat: 2.5g
    Trans Fat: 0.5g
    Polyunsaturated Fat: 2g
    Monounsaturated Fat: 4g
    Cholesterol: 60mg
    Sodium: 380mg
    Potassium: 780mg
    Total Carbohydrate: 47g
    Dietary Fiber: 4g
    Sugars: 4g
    Protein: 32g

    Exchange: 3 starch, 4 lean meat

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