Lightened Up Beef With Broccoli Recipes
A CLASSIC PEPPERY BEEF AND BROCCOLI WITH ONLY 300 CALORIES
Fast-cooking flank steak provides a hefty dose of iron; broccoli's ample vitamin K boosts bone strength. Slice the steak against the grain for the most tender results.
Provided by Robin Bashinsky
Time 35m
Yield Serves 4 (serving size: 3 oz. steak, 2/3 cup broccoli, and 1 tbsp. sauce)
Number Of Ingredients 10
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.
Nutrition Facts : Calories 304, Carbohydrate 9 g, Fat 17 g, Fiber 3 g, Protein 28 g, SaturatedFat 3 g, Sodium 554 mg, Sugar 3 g, UnsaturatedFat 13 g
HOT AND TANGY BROCCOLI BEEF
Tangy and spicy beef and broccoli are a winning combination in this quick stir-fry dinner.
Provided by Kikkoman
Categories Trusted Brands: Recipes and Tips Kikkoman
Yield 4
Number Of Ingredients 11
Steps:
- Cut beef across grain into thin slices. Combine 1 Tbsp. each cornstarch and soy sauce with garlic and sugar in medium bowl; stir in beef. Let stand 10 minutes.
- Meanwhile, remove flowerets from broccoli; cut into bite-size pieces. Peel stalks; cut diagonally into thin slices.
- Combine 1 cup water, remaining 2 Tbsp. soy sauce, 4 teaspoons cornstarch and crushed red pepper in small bowl. Set aside.
- Heat 1 Tbsp. oil in hot wok or large skillet over high heat. Add beef and stir-fry 1 minute; remove.
- Heat remaining 2 Tbsp. oil in same pan. Add broccoli and onion; stir-fry 2 minutes. Sprinkle 1 Tbsp. water over vegetables; cover and cook 2 minutes, stirring occasionally.
- Add beef and soy sauce mixture; cook and stir until sauce boils and thickens. Remove from heat; stir in vinegar.
Nutrition Facts : Calories 263.4 calories, Carbohydrate 15.7 g, Cholesterol 41.1 mg, Fat 16.2 g, Fiber 3.6 g, Protein 15.2 g, SaturatedFat 3.8 g, Sodium 826.5 mg, Sugar 3.1 g
LIGHT BEEF-BROCCOLI STIR FRY
A takeout favorite gets a superfast (and healthy) makeover that everyone will love. Savory sirloin gets a splash of vibrant green and kick of fresh flavor with broccoli florets and sliced green onions. Serve over white rice for a delicious and satisfying meal. Delicious and ready in about 20 minutes. Modified from a Cooking Light recipe. My kids went nuts for this!
Provided by Coco Cooks
Categories Meat
Time 25m
Yield 5 1/3 Cup Beef-Broccoli Mix, 4 serving(s)
Number Of Ingredients 19
Steps:
- Prepare marinade by mixing 1 Tbsp cornstarch, 1 Tbsp soy sauce, 1 tsp sherry, 1/4 tsp sugar and 1/4 tsp salt together and toss with the sliced beef. Let sit while you prepare the rest of the ingredients.
- Cook rice according to directions.
- While rice cooks, stir together 2 tablespoon sherry, 2 tablespoon soy sauce, broth, cornstarch, hoisin, and Sriracha.
- Heat 1 tablespoon oil in a large skillet over medium-high heat. Add beef mixture; sauté 3 minutes or until browned. Remove beef from pan. Add remaining 1 tablespoon oil to pan. Add ginger and garlic; cook 30 seconds, stirring constantly. Add broccoli and 1/4 cup water; cover and cook 1 minute. Add onions; cook 1 minute, stirring constantly. Add broth mixture and beef mixture; cook 2 minutes or until beef is thoroughly heated and sauce is slightly thick. Serve beef mixture over rice.
Nutrition Facts : Calories 488.7, Fat 12.4, SaturatedFat 2.4, Cholesterol 68.2, Sodium 929.5, Carbohydrate 52.8, Fiber 1.2, Sugar 2.2, Protein 32.4
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