Beef and broccoli stir fry with bell peppers~ 1/7/2011





Yield: 6 servings (serving size: about 1 cup stir-fry and 2/3 cup rice)

Ingredients

• 1  pound  flank steak, trimmed
• 2  tablespoons  low-sodium soy sauce
• 1  teaspoon  minced garlic
• 1/2  teaspoon  freshly ground black pepper
• 3 1/2  tablespoons  water, divided
• 2  tablespoons  oyster sauce
• 1/4  teaspoon  crushed red pepper
• 3/4  pound  broccoli
• 2  tablespoons  canola oil, divided
• 1  large red bell pepper, halved, seeded, and cut into 1-inch pieces (about 1 1/2 cups)
• 4  cups  hot cooked long-grain rice

Preparation

1. Cut steak in half lengthwise. Cut each half across the grain into 1/8-inch-thick slices. Combine beef, soy sauce, garlic, and black pepper; toss well. Cover and refrigerate 30 minutes.
2. Combine 1 1/2 tablespoons water, oyster sauce, and crushed red pepper in a small bowl; set aside.
3. Cut broccoli into florets. Peel broccoli stems; cut stems diagonally into 1/4-inch-thick slices.
4. Heat 1 tablespoon canola oil in a large nonstick skillet over medium-high heat. Add beef mixture to skillet; cook 3 minutes or until beef is browned, stirring constantly. Remove from heat. Transfer beef mixture to a bowl.
5. Heat the remaining 1 tablespoon canola oil in pan over medium-high heat. Add broccoli; cook 2 minutes, stirring constantly. Add the remaining 2 tablespoons water; cook 1 minute, stirring constantly. Add bell pepper; cook 30 seconds, stirring constantly. Return beef mixture to pan. Stir in the oyster sauce mixture; cook until thoroughly heated. Serve over rice.

Nutritional Information

Calories:

323

Fat:

10.7g (sat 2.7g,mono 5.1g,poly 1.8g)

Protein:

21.2g

Carbohydrate:

35.2g

Fiber:

2.8g

Cholesterol:

26mg

Iron:

3.2mg

Sodium:

273mg

Calcium:

62mg

Diane Morgan, Cooking Light, JULY 2009