Confessions of a Fitness Instructor

Broccoli Beef Stir Fry

I’m back today with another recipe in support of PC’s “Create” section of their website where you can find lots of healthy recipes for you and your family.  Today I am sharing the recipe for Broccoli Beef Stir Fry (reprinted with permission)

Broccoli Beef Stir Fry

 

HEIR BrocBeefStirFry

At the PC kitchens, we love stir-fries. They’re loaded with vegetables, quick-to-cook, and a great way to stretch one package of meat to serve a whole family. In this version of beef-broccoli, we’ve even added the rice.

Serves: 6

Difficulty Level: Intermediate

Ingredients

  • 3 tbsp (45 mL) granulated sugar
  • 1 tbsp (15 mL) cornstarch 
  • 1/3 cup (75 mL) reduced sodium soy sauce 
  • 1 pouch (283 g) PC Cooked Whole Grain Brown Rice Sides 
  • 1 pkg (340 g) PC Broccoli Florets 
  • 2 tbsp (25 mL) olive oil 
  • 1 pkg PC Beef Stir Fry Strips, about 225 g 
  • 1 onion, thinly sliced 
  • 1 sweet red pepper, thinly sliced 
  • 1 tbsp (15 mL) minced garlic 
  • 1 tbsp (15 mL) minced ginger root 
  • 1 tsp (5 mL) hot pepper flakes
Directions

  1. In medium bowl combine sugar and cornstarch; whisk in soy sauce and 1/3 cup (75 mL) water until combined. Pour mixture into small saucepan. Cook over medium heat, whisking constantly, for 3 to 4 minutes or until sauce thickens. Set aside. 
  2. Meanwhile, place rice pouch in microwave on a paper towel, seam side up; cook on HIGH for 2 ½ to 3 minutes. Let stand for 2 minutes. Remove from microwave; set aside. 
  3. Pierce bag containing broccoli with tip of a sharp knife; place on microwave-safe plate. Microwave on HIGH for 2 ½ minutes. Let stand for 2 minutes. Carefully remove bag from microwave and open with caution because steam will be released; set aside. 
  4. In large wok or frying pan, heat half of the oil over medium-high heat; add beef and cook, stirring often, for 1 minute or until browned but not cooked through. Transfer to bowl. Return wok to medium heat and heat remaining oil until you see a slight haze over pan. Add onion, red pepper, garlic and ginger. Cook, stirring often, for 2 to 3 minutes or until slightly tender. Stir in hot pepper flakes, broccoli, rice and soy sauce mixture; toss to combine. Heat for 2 minutes or until warmed through. Stir in beef. Serve immediately.

Per serving: 240 calories, fat 7 g (of which 1.6 g is saturated), sodium 470 mg, carbohydrate 31 g, fibre 4 g, protein 13 g

Low in Saturated Fat

Excellent Source of Vitamin C

Good Source of Vitamin A

Source of Iron

Source of Potassium