STIR-FRIED BEEF AND BROCCOLI
serves 4
1/4 cup chicken broth – fat free, low salt
3 Tab dry sherry or more chk broth
1/2 cup orange juice
1 tsp grated orange peel (opt)
2 Tab soy sauce
1 Tab grated fresh ginger
1 Tab sugar
2 tsp cornstarch
1 tsp toasted sesame oil
1/2 tsp crushed red pepper flakes
500g beef sirloin, no fat, cut into 1/4″ thick strips
2/3 cup brown rice – cooked
2 tsp veg oil
750g broccoli florets
1 bunch scallions, cut into 1/4″ diagonal slices
3 garlic cloves, chopped
1. In a medium bowl combine first 10 ingredients. Stir to mix. Add the beef, tossing to coat evenly. Allow to marinate for 20 mins.
2. Heat a large skillet over med-high heat, coat with 1 tsp oil then add the beef, reserving marinade. Cook, stirring constantly, for 2-3 mins, or until browned. Remove to a plate.
3. Add remaining oil to skillet, add vegies. Cook, stirring occasionally, for 2 mins. Add 2 Tab water, then cover pan and cook 1-2 mins until broccoli is crisp-tender. Add reserved marinade then cook, stirring constantly, for 3 mins or until mixture boils and thickens slightly.
4. Reduce heat to medium-low and return beef to the pan. Cook, stirring, for 2 mins. til heated through. Serve over the rice.