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Stir Fry Broccoli and Beef Recipe
|Flank steak||1⁄2 Pound, thinly sliced|
|Soy sauce||2 Teaspoon|
|Garlic||1 Clove (5 gm), minced|
|Ginger root||2 Gram (2 Slices)|
|Vermouth/Dry white wine||3 Tablespoon|
|Broccoli||50 Gram, stems peeled and flowerets cut diagonally into bite sized pieces|
|Onion||1 , cut into sections|
Calories 169 Calories from Fat 64
% Daily Value*
Total Fat 7 g10.5%
Saturated Fat 1.8 g8.8%
Trans Fat 0 g
Cholesterol 15 mg
Sodium 475.1 mg19.8%
Total Carbohydrates 10 g3.2%
Dietary Fiber 1 g4%
Sugars 3.1 g
Protein 12 g25%
Vitamin A 1.6% Vitamin C 23.5%
Calcium 1.8% Iron 4.4%
*Based on a 2000 Calorie diet
Add half the oil and the salt to a very hot wok or frying pan, and stir fry broccoli and onion, stirring constantly, until broccoli turns greener, about 1 to 2 minutes.
Add remaining 2 tablespoons wine, cover, and cook overhigh heat for 5 minutes.
Turn out onto a platter with the flowerets pointing outward.
Heat remaining oil in wok and cook marinated beef, stirring constantly, for 1 to 2 minutes.
Turn out onto the center of the broccoli.but include another protein rich dish for a complete entree.
Contains about 140 calories per serving.