Spicy Beef & Broccoli over Quinoa
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 491.9
- Total Fat: 14.0 g
- Cholesterol: 89.0 mg
- Sodium: 742.5 mg
- Total Carbs: 50.5 g
- Dietary Fiber: 12.6 g
- Protein: 46.2 g
View full nutritional breakdown of Spicy Beef & Broccoli over Quinoa calories by ingredient
Introduction
Quinoa is a very high-protein, high-fiber, mineral-rich replacement for rice. It's available in many health food stores, or the health food section of supermarkets. For people looking to try Quinoa, this is a good way to do it.This stir fry uses Quinoa as a replacement for rice, and along with the beef and broccoli, is a very high-fiber and high-protein meal. It's also very tasty. Quinoa has a nutty flavor.
Some people may prefer to omit the bouillon and just use water to reduce sodium. Quinoa is a very high-protein, high-fiber, mineral-rich replacement for rice. It's available in many health food stores, or the health food section of supermarkets. For people looking to try Quinoa, this is a good way to do it.
This stir fry uses Quinoa as a replacement for rice, and along with the beef and broccoli, is a very high-fiber and high-protein meal. It's also very tasty. Quinoa has a nutty flavor.
Some people may prefer to omit the bouillon and just use water to reduce sodium.
Number of Servings: 2
Ingredients
-
7-8 ounces Sirloin or other lean beef
1 bunch broccoli
1/2 cube of beef bouillon in 1/2 cup water
1/2 cup raw onion
1 clove Garlic
1/2 tablespoon of low-sodium Soy Sauce
Dash of Fish Sauce
1 tsp ground ginger
Cayenne Pepper to taste
Salt and black pepper to taste
1/2 cup (uncooked size) Quinoa.
Directions
Makes 2 Servings
Rinse the Quinoa (very important!) and cook according to the directions on the box (about 15-20 minutes). While that is cooking, prepare the beef and broccoli. Chop the beef and onion into thin strips, and mince the garlic. Break or chop the broccoli into spears. Dissolve the half-cube of boullion in a half cup of water.
Heat one teaspoon of sunflower oil or use cooking spray in a pan over medium-high heat. When pan is hot, add in the beef, onions, garlic, soy sauce, fish sauce, and ginger. If you want, you can also add a little bit of red wine. Stir, and allow to cook about three minutes. Remove to a plate, leaving as much of the sauce and jus as possible in the pan.
Check the Quinoa. It needs to sit for five minutes in the water, covered, at the end of cooking before serving.
Then, add to the pan the bouillon mixture and the broccoli. When the broccoli is tender, add back in the beef mixture and heat. Finish by adding in the cayenne and black pepper and salt depending on taste.
Drain the Quinoa, divide into bowls, and serve the stir fry on top for a very tasty and protein-packed lunch or dinner.
Number of Servings: 2
Recipe submitted by SparkPeople user GRADXY.
Rinse the Quinoa (very important!) and cook according to the directions on the box (about 15-20 minutes). While that is cooking, prepare the beef and broccoli. Chop the beef and onion into thin strips, and mince the garlic. Break or chop the broccoli into spears. Dissolve the half-cube of boullion in a half cup of water.
Heat one teaspoon of sunflower oil or use cooking spray in a pan over medium-high heat. When pan is hot, add in the beef, onions, garlic, soy sauce, fish sauce, and ginger. If you want, you can also add a little bit of red wine. Stir, and allow to cook about three minutes. Remove to a plate, leaving as much of the sauce and jus as possible in the pan.
Check the Quinoa. It needs to sit for five minutes in the water, covered, at the end of cooking before serving.
Then, add to the pan the bouillon mixture and the broccoli. When the broccoli is tender, add back in the beef mixture and heat. Finish by adding in the cayenne and black pepper and salt depending on taste.
Drain the Quinoa, divide into bowls, and serve the stir fry on top for a very tasty and protein-packed lunch or dinner.
Number of Servings: 2
Recipe submitted by SparkPeople user GRADXY.