Asian Beef and Broccoli
Flank Steak and broccoli are doused with a flavorful sesame-ginger sauce. Try this recipe with rice or rice noodles.
Cook Time: 60 Minutes
Servings: 6
Ingredients: 18
Ingredients
Marinade
Sauce
Garnish
Preparation
Marinade
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Step 1
Cut beef steak lengthwise in half, then crosswise 1/8 to 1/4 inch thick . Toss beef with 1 tablespoon cornstarch in large bowl. Add marinade ingredients to bowl; toss to evenly coat beef. Cover and marinate in refrigerator 30 minutes.
Sauce
-
Step 1
Heat 1 teaspoon vegetable oil in large nonstick skillet on medium-high until hot. Add onion and garlic; stir fry 2 to 3 minutes or until onion begins to brown. Remove from skillet to large bowl. Remove beef from marinade; discard marinade. Heat 1 teaspoon vegetable oil in same skillet until hot. Add a third of the beef with third of ginger; stir-fry 2 to 3 minutes until outside surface of beef is no longer pink. Add to bowl with onion. Repeat twice with remaining oil, beef and ginger.
-
Step 2
Dissolve remaining 1 tablespoon cornstarch in cold water in small bowl. Set aside. Heat broth, pepper, soy sauce, oyster sauce and corn starch mixture to same skillet. Bring to a boil, stirring constantly, until sauce is thickened and bubbly. Reduce heat; simmer 5 minutes to desired thickness.
-
Step 1
Add beef mixture and broccoli to skillet. Cook and stir until heated through. Serve over rice or noodles. Garnish with toasted sesame seeds or drizzle with sesame oil, if desired.
Nutrition Information
357 Calories
3g SAT FAT
30g PROTEIN
2.7 mg IRON
4.8 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 357 Calories; 81 Calories from fat; 9g Total Fat (3 g Saturated Fat; 3 g Monounsaturated Fat;) 66 mg Cholesterol; 555 mg Sodium; 39 g Total Carbohydrate; 3.1 g Dietary Fiber; 30 g Protein; 2.7 mg Iron; 7.6 mg NE Niacin; 0.7 mg Vitamin B6; 1.4 mcg Vitamin B12; 4.8 mg Zinc; 30.3 mcg Selenium; 95.4 mg Choline.
This recipe is an excellent source of Protein, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Dietary Fiber, Iron, and Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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