Beef and Broccoli

Portion Size: Approx. 1 1/3 cups (1/2 cup rice(starch), ½ cup broccoli (vegetable),1/3 cup beef ( 3 oz. Protein)

Ingredients: Yields: 8 servings

Ingredients Notes: 
2  1/2 Pounds beef top or bottom sirloin, cut into thin stripsTrim all visible fat. 
1 cup low sodium beef broth
¼ cup lite soy sauce
3 tablespoons cornstarch
2 teaspoons sugar
1 teaspoon garlic powder
1 teaspoon ground ginger
Nonstick cooking spray
4 cups broccoli flowerets.Washed, trimmed and cut up 
2 medium carrots Washed, peeled and sliced thin
2 tablespoons cooking oil
4 cups hot cooked brown riceSee recipe for brown rice
For gluten free (GF): Use GF broth and GF soy sauce. Always check each ingredient to be sure it is gluten free.


Steps:Directions: Critical Control Point /Quality Assurance
1Heat oil in a large skillet or wok. 
2Add beef and garlic.  Sauté until beef is no longer pink.   Remove from skillet. Temperature check 145 degrees for 15 seconds. Minimum Temperature 145°F for 15 seconds
3In a small bowl combine beef broth, soy
sauce, cornstarch, sugar and ginger; set aside.  
4Lightly coat a wok or large skillet with cooking spray.  Heat to medium- high heat.  Add carrots and broccoli.  Stir fry for 3 to 4 minutes or until vegetables are crisp-tender.  Remove from wok or skillet.
5Add beef to wok or skillet and push to sides.  .  
6In the center add the sauce and heat until bubbly. 
7Add vegetable to beef in wok or skillet.  
8Stir all ingredients together to coat with sauce.  Heat thoroughly.  Serve hot  over rice.

Jacqueline Larson M.S., R.D.N. and Associates