Sichuan Beef and Broccoli
Serves 4; 1 cup beef mixture and heaping 1/2 cup noodles per serving
Crushed red pepper flakes provide a bit of heat and teriyaki sauce adds a little sweetness to this easy stir-fry. Serve it with sliced cucumbers marinated in a little rice vinegar and a pinch of sugar.
Ingredients
1 pound boneless sirloin steak, all visible fat discarded
8 ounces wide lo mein noodles, rice noodles, or udon noodles
Vegetable oil spray
3 medium garlic cloves, minced
1 teaspoon minced peeled gingerroot
1/4 teaspoon crushed red pepper flakes
7 to 8 ounces small broccoli florets
1 medium red bell pepper, cut into short, thin strips
3 tablespoons water
1 1/2 tablespoons cornstarch
1/4 cup low-salt soy sauce
1/2 cup sliced green onions (green and white parts)
Cooking Instructions
Cut the steak into very thin strips about 1 1/2 inches long.
Cook the noodles using the package directions, omitting the salt and oil.
Meanwhile, heat a large nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the steak, garlic, gingerroot, and red pepper flakes for about 3 minutes, or until the steak is barely pink in the center, stirring constantly. Transfer to a bowl. Set aside.
Reduce the heat to medium. In the same skillet, stir together the broccoli, bell pepper, and water. Cook, covered, for 2 minutes.
Put the cornstarch in a cup. Add the soy sauce, stirring to dissolve. Pour into the broccoli mixture. Cook for 1 to 2 minutes, or until the sauce thickens and the vegetables are tender-crisp, stirring constantly.
Stir in the steak mixture. Cook for 1 minute, stirring constantly. (Don't overcook, or the beef may become tough.) Stir in the green onions.
To serve, spoon the noodles onto plates. Top with the steak mixture.
Nutrition Analysis (per serving)
401Calories
5.0 gTotal Fat
2.0 gSaturated Fat
0.0 gTrans Fat
0.5 gPolyunsaturated Fat
2.0 gMonounsaturated Fat
46 mgCholestrol
464 mgSodium
56 gCarbohydrates
4 gFiber
2 gSugar
32 gProtein
Dietary Exchanges
3 1/2 starch, 1 vegetable, 3 very lean meat
This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
