Yield: 4 Servings
|Quick-cooking brown rice|
|1 tablespoon||Plus 1 teaspoon vegetable oil|
|1 pounds||Beef strips for stir-fry (such as beef round steak)|
|3 teaspoons||Cornstarch, divided|
|2||Cloves garlic, minced|
|¼ teaspoon||To 1/2 teaspoon red pepper flakes|
|1||Sweet onion, halved and sliced|
|1||Bag (8 oz.) fresh broccoli florets|
|½ cup||Stir-Fry Sauce (recipe follows)|
|½ cup||Chicken broth|
|1 bunch||(3 cups) watercress|
|1 cup||Reduced-sodium soy sauce|
|⅓ cup||Dry sherry|
|4 teaspoons||Grated fresh ginger|
STIR FRY SAUCE
1. Prepare brown rice according to package directions for 4 servings.
2. Meanwhile, heat 1 tablespoon oil in large, deep skillet or wok over high heat until shimmering. Toss beef with 2 teaspoons cornstarch in medium bowl. Add to skillet and cook, stirring, until no longer pink, 1 to 2 minutes. With slotted spoon, transfer to clean bowl.
3. Add remaining 1 teaspoon oil to skillet. Add garlic, red pepper flakes and onion; cook, stirring, 30 seconds. Stir in broccoli and Stir-Fry Sauce.
Dissolve remaining 1 teaspoon cornstarch in chicken broth; add to skillet and cook, stirring occasionally, until broccoli is tender, 5 minutes.
4. Return beef to skillet with watercress and cook, stirring, 1 minute more. Serve with brown rice. Makes 4 servings.
STIR-FRY SAUCE: Combine all ingredients in jar with tight-fitting lid. Stir until sugar is dissolved. Refrigerate up to 2 weeks. Shake before using.
PER SERVING: Calories 440, Total Fat 21 g, Saturated Fat 6 g, Cholesterol 71 mg, Sodium 1,052 mg, Carbohydrates 35 g, Protein 30 g Recipe by Cathy Luchetti's Hot Flash Cookbook Posted to MM-Recipes Digest by Julie Bertholf <jewel1@...> on Jun 03, 1998