80--- Beef & Broccoli

Chinese food can be a faux "health food". Vegetables and rice sauteed and steamed? What could be so bad? Well, the oil, the MSG, the soy sauce, and the sweet & sour sauces really add up! Not to mention the egg rolls and batter-coated chicken.

Can Chinese food be healthy? You bet! Make it yourself just to be sure.




Beef & Broccoli
Serves 4

1 lb lean sirloin steak, sliced thin
4 cups broccoli florets
1 small white onion, sliced into strips
1/4 cup lite soy sauce
1 tsp ground ginger
1/2 cup + 2 Tbsp water
1/2 tsp garlic powder
3 Tbsp cornstarch
1 Tbsp peanut oil
1 Tbsp brown sugar
2 cups cooked brown rice

In a bowl, combine 2 tablespoons cornstarch, 2 tablespoons water and garlic powder until smooth.
Add sirloin strips and toss. In a large nonstick skillet or wok over medium high heat, stir-fry beef in oil until beef is browned (not overdone); remove from heat and keep warm.

Add broccoli and onion to pan and stir fry for 4-5 minutes. Return beef to pan.

Combine soy sauce, brown sugar, ginger and remaining cornstarch and water until smooth; add to the pan.

Continue to cook and stir for 2 minutes. Serve over brown rice

Nutrition info per 1 cup stir-fry with 1/2 cup brown rice: 384 calories, 11 g fat, 40 g protein, 32 g carbohydrates, 2 g fiber