Beef Stir-Fry with Broccoli and Shiitake Mushrooms
- Number of Servings: 4
Ingredients
4 cups broccoli florets (about 3/4 pound)1 pound flank or boneless sirloin steakJuice of 1 orangeJuice of 1 lime1 tsp low-sodium tamari1 tsp toasted sesame oil1 tbsp virgin coconut oil1/2 cup thinly sliced scallions (green and white parts)1 tbsp minced garlic1 tbsp minced fresh ginger1/4 tsp crushed red pepper flakes4 oz shiitake mushrooms, stemmed and sliced1/4 cup (1oz) chopped Brazil nuts, toastedBrown Rice
Prepare a bowl of ice water. Place the broccoli in a microwave-safe bowl. Cover and microwave on high power until bright green and slighly softened but still crunch, 2 to 3 minutes. Drain the broccoli and immediately transfer to the ice water to stop the cooking. Drain well and set aside.
Slice the beef into thin strips about 3 inches long; this is easier to do if the meat is placed in the freezer for about 20 minutes before slicing.
In a small bowl, combine the orange and lime juices, tamari, and sesame oil. Set aside.
Heat a large skillet or wok (not nonstick) over high heat for 20 seconds. Add the coconut oil. When the oil is melted, add the scallions and cook, stirring, until softened, about 30 seconds. Then add the garlic, ginger, and red pepper flakes and cook, stirring, until frgrant and just lightly browned, about 30 seconds. Add the beef and cook until no longer pink, about 2 minutes. Stir in the reserved broccoli and cook for about 1 minute. Next, add the mushrooms and continue to stir while cooking for 1 to 2 minutes.
Stir in the orange juice mixture and combine. Remove the skillet from the heat and mix in the nuts. Divide the cooked rice among four plates. Divide the beef stir-fry among the plates and serve.
Nutrition Info per Serving:
399.7 kcal
16.7g fat
31.5 g protein
32.7g carb
141.2 mg sodium
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user RMOSLEY1010.
Slice the beef into thin strips about 3 inches long; this is easier to do if the meat is placed in the freezer for about 20 minutes before slicing.
In a small bowl, combine the orange and lime juices, tamari, and sesame oil. Set aside.
Heat a large skillet or wok (not nonstick) over high heat for 20 seconds. Add the coconut oil. When the oil is melted, add the scallions and cook, stirring, until softened, about 30 seconds. Then add the garlic, ginger, and red pepper flakes and cook, stirring, until frgrant and just lightly browned, about 30 seconds. Add the beef and cook until no longer pink, about 2 minutes. Stir in the reserved broccoli and cook for about 1 minute. Next, add the mushrooms and continue to stir while cooking for 1 to 2 minutes.
Stir in the orange juice mixture and combine. Remove the skillet from the heat and mix in the nuts. Divide the cooked rice among four plates. Divide the beef stir-fry among the plates and serve.
Nutrition Info per Serving:
399.7 kcal
16.7g fat
31.5 g protein
32.7g carb
141.2 mg sodium
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user RMOSLEY1010.
Nutritional Info Amount Per Serving
- Calories: 24.5
- Total Fat: 0.3 g
- Cholesterol: 0.0 mg
- Sodium: 28.7 mg
- Total Carbs: 5.0 g
- Dietary Fiber: 2.3 g
- Protein: 1.7 g
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