Sirloin and Broccoli Stir-Fry
1 Tbsp. cornstarch
1 Tbsp. soy sauce, lowest sodium available
1 tsp. grated, peeled ginger root
1 medium garlic clove, minced
1 lb. boneless steak, all visible fat discarded, cut crosswise into 1/4-inch strips, longer strips halved crosswise
1 cup uncooked, instant brown rice
1 cup fat-free, lower-sodium beef broth
2 Tbsp. hoisin sauce, lowest sodium available
1 tsp. toasted sesame seed oil
1 tsp. canola or corn oil
3 oz. broccoli florets, broken into bite-size pieces
1 medium yellow summer squash, thinly sliced crosswise
4 medium green onions, thinly sliced
2 oz. red cabbage, shredded
1-2 Tbsp. water, as needed
Put the cornstarch in a medium bowl.
Add the soy sauce, ginger root and garlic, whisking to dissolve the cornstarch.
Add the beef, turning to coat.
Cover and refrigerate for 10 minutes, turning occasionally.
Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Set aside.
In a small bowl, whisk together the broth, hoisin sauce and sesame oil. Set aside.
In a large nonstick skillet or wok, heat the canola oil over medium-high heat, swirling to coat the bottom.
Cook the beef mixture for 5 minutes, or until the beef is browned on the outside (it may be slightly pink in the center), stirring constantly.
Transfer the beef mixture to a large plate.
In the same skillet, still over medium-high heat, stir together the remaining ingredients except the water.
Cook for 2-3 minutes, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water.
Return the beef mixture to the skillet.
Pour in the broth mixture, stirring to combine.
Cook for 1-2 minutes, or until the broth mixture thickens, stirring occasionally.
Serve the stir-fry over the rice.
Nutritional Analysis Per Serving
Calories 400, Total Fat 9g, Saturated Fat 2.5g, Trans Fat 0g, Polyunsaturated Fat 2g, Monounsaturated Fat 4g, Cholesterol 60mg, Sodium 380mg, Potassium 780mg, Carbohydrates 47g, Fiber 4g, Sugars 4g, Protein 32g