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Orange Beef and Broccoli

Orange Beef and Broccoli
Recipe Tip
Meat the Challenge
For the leanest cuts of meat, look for the words “round” or “loin” in the name—think eye of round, top round, sirloin, or tenderloin.
Source:
Meals That Heal from Prevention® (2001) p. 183

5

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Based on 19 ratings

A flavorful stir-fry that packs a nutrient punch. From Prevention Healthy Cooking.
Prep Time:30 min
Start to Finish:30 min
makes:4 servings
1/4cup Progresso® chicken broth (from 32-ounce carton)
3tablespoons dry sherry or Progresso® chicken broth
1/2cup orange juice
2tablespoons soy sauce
1tablespoon grated fresh ginger
2teaspoons cornstarch
1teaspoon toasted sesame oil
1/2teaspoon crushed red-pepper flakes
3/4pound beef sirloin, trimmed of all visible fat and cut into 1/4”-thick strips
2teaspoons vegetable oil
1large bunch broccoli, cut into florets
1bunch scallions, cut into 1/4”-thick diagonal slices
3cloves garlic, minced
2cups cooked basmati rice
1.In a medium bowl, combine the broth, sherry, orange juice, soy sauce, ginger, cornstarch, sesame oil, and red-pepper flakes. Add the beef, tossing to coat. Let stand for 10 minutes.
2.Heat 1 teaspoon of the vegetable oil in a large skillet over medium-high heat. Add the beef to the skillet; reserve the marinade. Cook the beef, stirring, for 3 minutes, or until browned. Remove to a plate.
3.Add the remaining 1 teaspoon vegetable oil to the skillet. Add the broccoli, scallions, and garlic; cook, stirring, for 2 minutes. Add 2 tablespoons water. Cover and cook for 2 minutes, or until the broccoli is tender-crisp. Add the reserved marinade and cook, stirring, for 3 minutes, or until the mixture boils and thickens slightly. Return the beef to the pan and cook, stirring, for 2 minutes, or until heated through. Serve over rice.
Nutritional Information
1 Serving: Calories 330 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 50mg; Sodium 900mg; Total Carbohydrate 40g (Dietary Fiber 5g, Sugars 7g); Protein 27g Percent Daily Value*: Vitamin A 25%; Vitamin C 130%; Calcium 10%; Iron 25% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 2 Vegetable; 2 1/2 Lean Meat Carbohydrate Choices: 2 1/2 
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.
 
5 Reviews

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Eh
No one complained about it, but no one was really impressed either I expected it to have a little more orange flavoring to it. I will probably use a different stir fry recipe next time, but it was filling.
Posted at 9:37 AM on February 12 2009 by Kierra
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more soy :)
It was pretty good, but I added more soy sauce and a little bit of salt. I went over on the red flakes but thats cuzz my family likes it HOT :)
Posted at 9:34 AM on February 8 2008 by
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pretty good....
My family thought it was "pretty good"...but I think they like chicken based stir frys better. The sauce was tasty. I plan to make it again.
Posted at 9:41 AM on January 14 2008 by
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A little bland...
Overall it served the purpose....sause was pretty good but there was no kick.
Posted at 9:26 AM on December 4 2007 by Kim
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This was a good recipe! BUT waaaayyy to HOT!! Next time, I def. will only use a dash of red pepper flakes... if any at all! :-)
Posted at 7:59 PM on July 9 2007 by Sarah
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