Lightened Up Beef And Broccoli Pound Dropper Recipes

A CLASSIC PEPPERY BEEF AND BROCCOLI WITH ONLY 300 CALORIES

Steps:

• Heat 1 tablespoon oil in a large skillet over high. Pat steak dry; sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper. Cook until browned and a thermometer inserted in thickest portion registers 135°F, 4 to 5 minutes per side. Remove from skillet; cover to keep warm. Wipe skillet clean.
• Heat skillet over medium-high. Add broccoli, onion, and remaining 1 tablespoon oil. Cook, stirring occasionally, until broccoli is slightly charred, about 4 minutes. Add 1/4 cup water and garlic; cook until water evaporates and broccoli is crisp-tender, about 2 minutes. Sprinkle with remaining 1/4 teaspoon salt.
• Stir together mayonnaise, lemon juice, and remaining 1/4 teaspoon pepper in a small bowl. Thinly slice steak against the grain. Serve steak with broccoli and mayonnaise mixture.

LIGHTER BROCCOLI BEEF

Steps:

• Add sliced steak, 2 Tablespoons gluten-free Tamari, and 1 Tablespoon gluten-free flour to a large Ziplock bag then seal and squish to evenly coat. Place the bag into the refrigerator to marinate while you prepare the rest of the dish.
• Add remaining 1/2 cup gluten-free Tamari, remaining 1-1/2 Tablespoons gluten-free flour, chicken broth, brown sugar, 2 Tablespoons water, rice vinegar, sesame oil, garlic, ground ginger, and red chili pepper flakes to a bowl then whisk to combine and set aside.
• Heat a large wok or nonstick skillet over high heat then add remaining 1/4 cup water. Once simmering, add broccoli then stir fry until crisp tender, 2-3 minutes. Remove to a plate then set aside.
• Heat 1 Tablespoon oil in wok then, once hot, add 1/2 the marinated beef in one layer. Let sit undisturbed until seared, 30 seconds, then stir fry until just barely cooked through (some pink still showing is ok.) Remove to plate with broccoli. Heat remaining Tablespoon oil then stir fry remaining beef and add to plate.
• Add sauce to wok then simmer until slightly thickened, 2-3 minutes. Add cooked broccoli and beef back into the wok then simmer until everything is heated through, 1 minute. Serve over cooked rice.

CHICKEN DIVAN, LIGHTENED UP

Steps:

• Bring a large pot of generously salted water to a boil. Add the broccoli and blanch 3 minutes. Rinse with cold water to stop the cooking. Drain well and set aside.
• Preheat oven to 350F.
• Spray a 9 x 13 inch baking dish with olive oil spray.
• Season the chicken with 1/2 teaspoon salt and black pepper, to taste.
• Pound the thicker end of the chicken breast to make it even on both sides. Heat a grill pan over medium-low heat, spray with oil and cook the chicken until browned, and just about cooked through, about 5 minutes on each side.
• Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite sized pieces.
• Heat a medium skillet over medium heat. Add the butter and oil until melted and then add garlic and shallots.
• Sprinkle the flour and whisk until smooth. Stir in broth, 1/2 teaspoon salt, milk and sherry and bring to a boil. Remove from heat and stir in half of the Swiss cheese.
• Arrange the broccoli in a casserole dish and pour half of the sauce over the broccoli and mix to coat.
• Arrange the chicken on top and cover with remaining sauce.
• Sprinkle the remaining Swiss cheese, grated Parmesan and top with breadcrumbs.
• Spritz a little oil on top. Bake 30 minutes, until hot and golden.

LIGHTENED UP BEEF AND BROCCOLI - POUND DROPPER

Steps:

• Cut lean flank steak into 1- inch slices. Toss the steak slices in the 3 Tbsp cornstarch.
• Heat a large nonstick sauté pan over medium heat. Add 2 tsp oil. Add beef and cook until no longer pink, about 8-10 minutes. Remove it from the pan.
• In a separate small bowl, whisk together 2 Tbsp cornstarch, soy sauce, brown sugar, garlic and ginger, chili paste, and set aside.
• Spray the pan generously with non stick cooking spray. Add the broccoli to the pan and sauté until tender, about five minutes. Add the beef back to the pan.
• Stir in the sauce. Cook on medium heat, until the sauce has thickened, about five minutes.
• Serve with white rice, cauliflower rice, quinoa, or brown rice.

LIGHTENED UP BEEF WITH BROCCOLI

Steps:

• Combine 2 tablespoons of the cornstarch and beef and toss to coat.
• Heat oil in a large deep skillet over medium-high heat. Add beef and stir-fry until lightly browned, about 4 minutes, then scoop out with a slotted spoon and put in a bowl.
• Add 1/2 cup broth to the skillet and give it a good stir. Add broccoli, cover the skillet and cook, tossing with tongs once or twice, until the broccoli is just getting tender, about 3 minutes.
• Uncover the skillet and add ginger, garlic and red pepper flakes and stir for about about 1 minute.
• Stir soy sauce, remaining 1/2 cup broth, remaining 1/2 tablespoon cornstarch and water in a small bowl until well blended, then pour into the skillet. Reduce heat to medium-low and simmer until the sauce is just a little thickened, about a minute.
• Return beef and any juices to the pan and toss. Divide among plates, sprinkle with sesame seeds and serve!