Healthy Beef, Broccoli and Brown Rice Recipe
A classic takeaway alternative so that you can avoid the greasy version :-)
http://hungryjenny.blogspot.com/2010/04/say-no-to-chinese-takeaway-make-healthy.html
Ingredients
- 250g beef fillet strips
- 60ml hot beef stock
- 1 tbsp sesame seeds
- 1 tbsp soy sauce
- 1 tbsp grated ginger
- 1 crushed garlic clove
- 1/2 tsp cornflour
- Small red onion, chopped
- 4-6 broccoli florets, halved
- Small green pepper, sliced
- Sesame oil
- 150g wholegrain rice
- Fresh coriander to garnish
Directions
- Toss the beef in half of the sesame seeds.
- Add the rice to a pan of water. Bring to the boil, then cover and leave to simmer for 20-25 minutes.
- Stir the stock with the soy sauce, ginger, garlic and cornflour.
- Fry the beef in sesame oil for a few minutes. Take out of the pan and set aside.
- Add a little more sesame oil to the pan and fry the onion, broccoli and pepper.
- Pour in the stock mixture and leave to simmer for about 10 minutes. Return the beef to the pan for a few more minutes.
- Divide between 2 plates, sprinkling over the rest of the sesame seeds. Garnish with coriander and serve with the steamed rice.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 475g | |
| Recipe makes 2 servings | |
| Calories 398 | |
| Calories from Fat 200 | 50% |
| Total Fat 22.37g | 28% |
| Saturated Fat 8.12g | 32% |
| Trans Fat 0.0g | |
| Cholesterol 73mg | 24% |
| Sodium 697mg | 29% |
| Potassium 1244mg | 36% |
| Total Carbs 23.56g | 6% |
| Dietary Fiber 7.6g | 25% |
| Sugars 7.9g | 5% |
| Protein 29.53g | 47% |
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