Yield: 4 Servings
Measure | Ingredient |
---|---|
\N \N | 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 \N | Cloves garlic, minced |
¼ teaspoon | To 1/2 teaspoon red pepper flakes |
1 \N | Sweet onion, halved and sliced |
1 \N | 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 |
2 teaspoons | Sugar |
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.
Makes
1½ cups.
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