another recipe

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I can’t find this one online anywhere, so I’m having to type it out. I found it in my Weight Watchers “In No Time” cookbook – Delicious dishes in 20 minutes or less.

Chinese Beef and Broccoli

Ingredients:
3 scallions, thinly sliced
2 garlic cloves, minced
1 tablespoon minced peeled fresh ginger (we used regular ginger that we had in our cupboard)
1 tablespoon grated orange zest
3/4 pound boneless sirloin steak, trimmed of fat and cut into 2×1/4-inch strips
3 cups broccoli florets (fresh or frozen, but thawed)
2 tablespoons reduced-sodium soy sauce
2 tablespoons fresh orange juice
1 teaspoon cornstarch
1 tablespoon cold water

1. Spray a large nonstick wok or high-sided skillet with nonstick spray and set over high heat until a drop of water sizzles. Add the scallions, garlic, ginger and orange zest; stir-fry until until softened and fragrant, about 1 minute.

2. Add the beef strips and stir-fry until browned, about 3 minutes. Add the broccoli and stir-fry 2 minutes. Stir in the soy sauce and orange juice; bring to a simmer and cook 20 seconds.

3. Combine the cornstarch and water in a small bowl until smooth. Add the cornstarch mixture to the wok and cook, stirring constantly, until thickened, about 30 seconds.

Nutritional info per serving (1 cup):
132 calories
3g fat
1g sat. fat
0g trans fat
45 mg cholesterol
316 mg sodium
7g carb
2g fiber
19g protein
45 mg calcium

Points: 2

If you put this over rice (1/2 cup cooked brown rice), you add two points.

The hands-on prep time is 10 minutes, cooking time is about 5 minutes and it serves 4.

The recipe actually tells you to add this over rice. My husband made it one night when I got home after 7, and while it was good, it wasn’t until after 10:30 (and we were in bed) did I realize that something was missing – the rice. We were both kind of hungry…which made sense because a dinner should be more filling. We’re making it again this week.

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One Comment

  1. It sounds good, Jaime! I will have to try it after my beef aversion leaves me. Hopefully sooner than the 6 more months that I have left… šŸ™‚

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