This broccoli and beef stir fry is served with a garlicky sauce with a punch of heat thanks to spicy chili sauce.
I can’t pass up a good sale at the grocery store. It’s not that I buy things I don’t need, the problem is that I buy in such large quantities that two people can’t possibly eat it all.
That’s exactly what I’ve done with the beef in this dish. It was pre-sliced lean beef that would have been perfect for a stir fry or sandwich and cost just $1.99 for a 12 ounce package. Who could pass that up? I bought four, and took two out for dinner.
What would make me think that Mike and I could eat 24 ounces of beef in one night! What’s more, we only have beef once a week, so what was I to do with the leftovers!
You guessed it. The freezer now holds the rest of the beef for use in a sandwich next week.
So how did my stir fry turn out? My beef was ideal with the fresh broccoli and spicy chili-garlic sauce I had in the pantry. Don’t forget to add some nutty brown rice.
- 12 ounces beef steak, very thinly sliced
- 4 cups broccoli florets
- 1 tablespoon coconut oil
- ¾ cup low fat chicken broth
- 1 tablespoon cornstarch
- 2 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons mirin
- ½ tsp sesame oil
- 1 tablespoon sugar
- 2 teaspoons Asian Chili sauce
- 2 cups brown rice, cooked
- Combine chicken broth, cornstarch, soy sauce, rice vinegar, Mirin, sesame oil, sugar and Asian chili sauce in a small bowl.
- Preheat non-skillet over medium high heat with 1/2 tablespoon coconut oil. Add beef and stir fry until beef is cooked through, 3 - 4 minutes. Remove from pan.
- Add remaining coconut oil and saute broccoli for 3 - 4 minutes until crisp-tender. Add chicken broth or water as needed to keep pan from becoming too dry.
- Add beef and sauce into the pan with the broccoli and stir until sauce thickens, 4 - 5 minutes.
- Serve over rice.
What’s good for me in this dish?
Grass-fed beef is a bit pricier, but grain-fed cows tend to have more fat. The fat in grain-fed beef isn’t as high in those heart-healthy omega-3 fatty acids that we all want in our diet for their blood pressure lowering, heart attack reducing benefits. Not to mention the fact that grass fed beef doesn’t contain residues of antibiotics used to keep disease away.
Lean beef is also a terrific source of protein. Protein is a fundamental part of every cell in your body. We use it for growth and also to repair our organs, skin, hair, and nails. In addition, protein is involved in the building of our bones, muscles and blood. Pretty important stuff! Just 3 or 4 ounces can provide a person with half a day’s requirement of this macronutrient.
Amount Per Serving
Total Fat: 7.08g
Total Carbs: 29.30g
Dietary Fiber: 2.92g
Old Weight Watchers Points 6
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.