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Orange Beef and Broccoli

A flavorful stir-fry that packs a nutrient punch. From Prevention Healthy Cooking.

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(9 Ratings)

9 Ratings

5 Stars 22%

4 Stars 33%

3 Stars 22%

2 Stars 22%

1 Stars 0%

Member Reviews (5)
5a03dd45-7cc0-484b-8b58-24cea316b83f
Orange Beef and Broccoli
  • PREP TIME

    30 Min

  • TOTAL TIME

    30 Min

  • SERVINGS

    4

 

1/4
cup Progresso® chicken broth (from 32-ounce carton)
3
tablespoons dry sherry or Progresso® chicken broth
1/2
cup orange juice
2
tablespoons soy sauce
1
tablespoon grated fresh ginger
2
teaspoons cornstarch
1
teaspoon toasted sesame oil
1/2
teaspoon crushed red-pepper flakes
3/4
pound beef sirloin, trimmed of all visible fat and cut into 1/4”-thick strips
2
teaspoons vegetable oil
1
large bunch broccoli, cut into florets
1
bunch scallions, cut into 1/4”-thick diagonal slices
3
cloves garlic, minced
2
cups 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.

Expert Tips

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.

Meals That Heal from Prevention® (2001) p. 183

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Nutrition Information:

Nutrition Information:

1 Serving (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;
  • 0 Fruit;
  • 1/2 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 2 Vegetable;
  • 0 Very Lean Meat;
  • 2 1/2 Lean Meat;
  • 0 High-Fat Meat;
  • 0 Fat;
Carbohydrate Choices:
  • 2 1/2;
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.

Review & Comments

Write a Review
1 - 3 of 5 Reviews View All
Posted 2/12/2009 9:37:12 AM REPORT ABUSE Kierra said:
Rating:
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 2/8/2008 9:34:09 AM REPORT ABUSE Member said:
Rating:
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 1/14/2008 9:41:31 AM REPORT ABUSE amuseawhile said:
Rating:
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.
1 - 3 of 5 Reviews View All
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