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Low Carb+Low Fat - Beef and Broccoli with Garlic Sauce
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Recipe Information
Source:
Lucky

Serves/Makes: 6 servings

Ingredients
  • 1 lb (.5 kg). beef steak
  • 1 tbsp (15 ml) vegetable oil
  • 1/2 tsp (2 ml) salt
  • 1 dash white pepper
  • 1-1/2 pound broccoli
  • 1 tsp (5 ml) cornstarch
  • 1 tsp (5 ml) sesame oil
  • 1/4 cup (60 ml) chicken broth
  • 2 tbsp (30 ml) vegetable oil
  • 1 tbsp (15 ml) vegetable oil
  • 1 tbsp (15 ml) finely chopped garlic
  • 1 tsp (5 ml) ginger root, finely chopped
  • 2 tbsp (30 ml) brown bean sauce
  • 1 cup (225 ml) canned bamboo shoots, sliced
Preparation
  • Trim fat from beef steak; cut beef lengthwise into 2 inch strips.
  • Cut strips crosswise into 1 inch slices.
  • Toss beef, the 1 tbsp (15 ml) vegetable oil, and the salt and white pepper in a glass or plastic bowl.
  • Cover and refrigerate 30 minutes.
  • Pare outer layer from broccoli stems.
  • Cut broccoli lengthwise into 1 inch stems; remove florets.
  • Cut stems into 1 inch pieces.
  • Place broccoli in boiling water; heat to boiling.
  • Cover and cook 2 minutes; drain.
  • Immediately rinse in cold water; drain.
  • Mix cornstarch, sesame oil and broth.
  • Heat 12 inch skillet or wok until very hot.
  • Add 2 tbsp (30 ml) vegetable oil; rotate skillet to coat bottom.
  • Add beef; stir-fry 2 minutes or until beef is brown. Remove beef from skillet.
  • Heat skillet until very hot.
  • Add 1 tbsp (15 ml) vegetable oil; rotate skillet to coat bottom.
  • Add garlic, ginger root and bean sauce; stir-fry 30 seconds.
  • Add bamboo shoots; stir-fry 1 minute.
  • Stir in beef and broccoli.
  • Stir in cornstarch mixture; cook and stir 15 seconds or until thickened.
Comments
Per Serving: 280 Cal (56% from Fat, 35% from Protein, 9% from Carb); 25 g Protein; 18 g Tot Fat; 6 g Carb; 0 g Fiber; 61 mg Calcium; 3 mg Iron; 310 mg Sodium; 57 mg Cholesterol

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