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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 258.0
  • Total Fat: 6.6 g
  • Cholesterol: 65.0 mg
  • Sodium: 636.6 mg
  • Total Carbs: 23.7 g
  • Dietary Fiber: 1.0 g
  • Protein: 25.3 g

View full nutritional breakdown of Beef or Chicken & Broccoli (adapted from Good Housekeeping) calories by ingredient
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Beef or Chicken & Broccoli (adapted from Good Housekeeping)

Submitted by: ADIPOSEROSE

Introduction

This is one of my favorite Asian dishes, but it's much too salty and highly caloric the way the local Chinese restaurants make it. Substituting brown rice for white and less sodium soy sauce should make a nice dent in both--but note that it's STILL over 636 mg of sodium! This is one of my favorite Asian dishes, but it's much too salty and highly caloric the way the local Chinese restaurants make it. Substituting brown rice for white and less sodium soy sauce should make a nice dent in both--but note that it's STILL over 636 mg of sodium!
Number of Servings: 4

Ingredients

    I cup brown rice, prepared per package directions
    2 cloves garlic, crushed
    I tbsp fresh ginger, finely chopped
    3 tbsp less sodium soy sauce (I used Weis' store brand)
    1 lb boneless, skinless chicken breast, cut into "nuggets," or flank steak, sliced thinly across the grain
    1/2 c OXO chicken broth
    3 tbsp dry sherry
    1 tsp Splenda
    3 tsp sesame oil
    1 tbsp cornstarch
    1 tbsp cold water
    1-1/2 lbs fresh broccoli

Directions

Makes 4 main dish servings

1. Prepare rice according to package directions.

2. In a medium bowl, combine garlic, ginger, and 1 tbsp soy sauce. Add chicken or beef. Toss gently to coat, and set aside.

3. In a small bowl, combine broth, sherry, Splenda, 1 tsp. sesame oil, and remaining soy sauce. In another small bowl, mix cornstarch and water.

4. Cut broccoli stems to make 2-3" florets.

5. In a 12" skillet, heat 1/2" water to boiling on medium-high and cook broccoli three minutes. (I used a steam-in bag in the microwave instead.) If you use the skillet method, rinse and wipe dry.

6. In the 12" skillet, heat remaining 2 tsp of oil on medium-high until hot. Add half of the beef or chicken mixture; cook 1 to 2 minutes, stirring constantly, until meat is no longer pink inside. Transfer to a plate, cover with foil, and repeat with the remainder of the meat.

7. Add broth mixture to skillet; heat to boiling. Add cornstarch mixture and return to boiling; cook 1 minute or until sauce thickens slightly, stirring. Add broccoli; heat through. Remove from heat and stir in beef.

Serve over rice.



Number of Servings: 4

Recipe submitted by SparkPeople user ADIPOSEROSE.






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