Saturday, November 12, 2011
Stir Fried Beef with Broccoli and Bell Peppers
After Joel's Birthday Extravaganza! (pizza, wings, breadsticks, puppy chow, cupcakes and a cookie cake, oh my!) two weeks ago, I was feeling like I might have overdone it a bit. As in, my jeans were a smidge tight.
I do want to point out that the day I made this, Joel had to work late, and so his dinner was microwaved once he came home. Don't count on this recipe for leftovers, because once microwaved the meat becomes chewy and flavorless, and fairly lackluster. So eat it fresh!
Stir Fried Beef with Broccoli and Bell Peppers (Adapted from Cooking Light, July 2009)
1 pound flank steak, trimmed of fat
2 Tbsp low sodium soy sauce
1 tsp minced garlic
1/2 tsp pepper
3 1/2 Tbsp water, divided
2 Tbsp Oyster sauce
1/4 tsp crushed red pepper
3/4 pound Broccoli, cut into florets
2 Tbsp canola oil, divided
1 large red bell pepper, halved, seeded, and cut into 1" pieces
4 cups hot cooked long grain rice
Cut steak into 1/8" thick slices.
Combine beef, soy sauce, garlic and pepper in a ziploc bag, smoosh to coat, and allow to marinate in the refrigerator for 30 minutes.
Combine 1 1/2 Tbsp of water, oyster sauce, and the red pepper flakes in a small bowl.
Heat 1 Tbsp oil in a large non-stick skillet over medium-high heat.
Add the beef mixture to the skillet and cook 3 minutes, or until beef is browned, stirring occasionally.
Transfer the beef to a bowl and set aside, keeping warm.
Heat the remaining oil in the skillet and add the broccoli, cook 2 minutes, stirring constantly.
Add the remaining 2 tbsp of water and cook 1 minute.
Add the bell pepper and cook for 30 seconds, stirring constantly.
Return the beef mixture to the pan, stir in the oyster sauce mixture, and cook until thoroughly heated.
Serve with rice and Enjoy!
Yields: 6 servings, 1 cup stir fry and 2/3 cup rice
Nutritional Information provided by Cooking Light Magazine
Fat: 10.7g (sat 2.7g, mono 5.1g, poly 1.8g)
Iron: 3.2 mg
Sodium: 273 mg
Calcium: 62 mg