Stir-Fried Beef with Broccoli and Garlic

Stir-Fried Beef with Broccoli and Garlic

Health Rating
Prep Cook Ready in Servings
15 min 20 min 35 min 4
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Ingredients


3 tbsp Apple juice
450 gm Beef, flank, lean (cut diagonally across the grain into 1/2-inch-by-3-inch strips)
1/4 tsp Black pepper (ground)
1 head Broccoli (stems trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces)
4 tsp Canola oil (divided into 3 tsp and 1 tsp)
1 tbsp Cornstarch
3 clove(s) Garlic (minced)
1 tbsp Granulated sugar
1/4 tsp Salt
3 tbsp Soy sauce, low sodium
1 tbsp Apple cider vinegar

Instructions


In a large, shallow bowl, mix soy sauce, apple juice, vinegar, sugar, garlic, and 1/4 teaspoon pepper. Add meat; toss to coat. Let marinate 15 minutes. Transfer meat to a plate; reserve marinade.

Heat 1 tablespoon oil in a 12-inch nonstick skillet over high heat. In two batches, cook meat until lightly browned, turning once, about 2 minutes per batch. Remove meat. Add 1/2 cup water to pan; stir up browned bits with a wooden spoon and pour into marinade; whisk in cornstarch (or arrowroot flour).

In same skillet, fry broccoli with remaining teaspoon oil over high heat until bright green and crisp, tossing often, 2 minutes. Add 1 cup water; cook until broccoli is tender, 6 to 8 minutes.

Stir marinade, add to pan, and bring to a boil. Cook, stirring, until thickened, 30 seconds. Return meat to pan; toss to coat. Season with salt and pepper. Serve immediately.

Nutrition Facts

Per Portion

Calories 281  
Calories from fat 123  
Calories from saturated fat 37  
Total Fat 13.7  g
Saturated Fat 4.2  g
Trans Fat 0.4  g
Polyunsaturated Fat 1.7  g
Monounsaturated Fat 7.3  g
Cholesterol 52  mg
Sodium 698  mg
Potassium 612  mg
Total Carbohydrate 12.5  g
Dietary Fiber 1.7  g
Sugars 5.6  g
Protein 27.0  g

Dietary servings

Per Portion


Meat 1.3
Vegetables 0.7

Energy sources


Pygal 18% 426.542814428 120.610290193 44% 432.935380322 264.98505562 38% 298.003999577 163.747505466 18% 44% 38% Carbohydrates Fat Protein
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