Oriental Beef and Broccoli Recipe INGREDIENTS: 1/4 pound beef top round steak 1 tablespoon soy sauce 1 tablespoon vinegar 1 tablespoon molasses 1 clove garlic, minced 1/8 to 1/4 teaspoon crushed red pepper 1 cup thinly bias-sliced carrots 6 cups fresh broccoli flowerets 11/2 teaspoons cornstarch 1 tablespoon water DIRECTIONS: Partially freeze meat. Thinly slice meat across the grain into bite-size strips. Set aside. In a 2-quart casserole stir together soy sauce, vinegar, molasses, garlic, and red pepper. Stir in meat. Cover and let stand at room temperature for IO minutes. Cook meat mixture, covered, on I 00% power (high) for 3 to 5 minutes or till meat is no longer pink, stirring every 2 minutes. With a slotted spoon, remove meat from casserole; set aside. Reserve juices in casserole. Add carrots to juices in casserole. Cook, covered, on high for I minute. Add broccoli and cook 4 to 6 minutes more or till vegetables are nearly crisp-tender, stirring every 2 minutes. Stir together cornstarch and water; stir into vegetables. Cook, uncovered, on high for 2 to 3 minutes or till slightly thickened, stirring after every minute. Stir in meat. Cook, covered, on high for I minute or till heated through. Serves 4. TIME: Preparation Time: 15 min. Marinating Time: I 0 min. Cooking Time: II min. NUTRITIONAL INFORMATION PER SERVING: 24g protein 14g carbohydrate 5g fat 53mg cholesterol 341 mg sodium 844mg potassium -Low Fat -Low Cholesterol
Posted on: Thu, 05 Sep 2013 01:38:15 +0000
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