Easy Beef and Broccoli   by Stella Juarez
Anyone for a dose of protein, fiber, and vitamin C? This lean version of beef and broccoli will keep you feeling full and satisfied due to its fiber count. It's not fried in oil, so even if you ware watching your food intake carefully, you can still enjoy this dish.


1 lb Top Round or Flank steak (cut in strips or small pieces)
4 c. broccoli, cut (about 2 medium heads)
1/2 medium yellow onion, chopped rough
2 tsp. minced garlic (~6 cloves)
1/4 c reduced-sodium beef broth
Fresh ground pepper, to taste

Modifications: You can kick up the heat in this dish by adding a fresh jalapeno, seeded and diced, or a teaspoon of red pepper flakes.  If you don't have beef broth, you can use low-sodium soy sauce.


Preheat wok or skillet and saute garlic in 1/2 tbsp. of the broth for 1 minute. Add beef and cook until meat has almost reached your desired level of doneness. Add onions, broccoli, and beef broth and cook until vegetables have softened. Note that covering the pan with a lid for a few minutes will allow the broccoli to steam better and accelerate the cooking time of this last step. Serve over brown rice.

Nutritional Information Per Serving:

Calories - 151; Carbs - 6.25g; Protein - 28g; Fat - 4.25 g; Fiber - 2.64g

Related Topics:
Incorporating Beef into a Healthy Diet
Freezer Tips
Index of Recipes in the "Stella's Kitchen" Cookbook

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