1 pound beef steak
1 tablespoon vegetable oil
1/2 teaspoon salt
1 dash white pepper
1 1/2 pound broccoli
1 teaspoon cornstarch
1 teaspoon sesame oil
1/4 cup chicken broth
2 tablespoons vegetable oil
1 tablespoon vegetable oil
1 tablespoon finely chopped garlic
1 teaspoon ginger root, finely chopped
2 tablespoons brown bean sauce
1 cup canned bamboo shoots, sliced
Yield: 6 servings
Trim fat from beef steak; cut beef lengthwise into 2−inch strips. Cut strips crosswise into 1/8−inch slices. Toss beef, the 1 tablespoon vegetable oil, and the salt and white pepper in a glass or plastic bowl. Cover and refrigerate 30 minutes. Pare outer layer from broccoli stems. Cut broccoli lengthwise into 1−inch stems; remove flowerets. Cut stems into 1−inch pieces. Place broccoli in boiling water; heat to boiling. Cover and cook 2 minutes; drain. Immediately rinse in cold water; drain. Mix cornstarch, sesame oil and broth. Heat 12−inch skillet or wok until very hot. Add the 2 tablespoons vegetable oil; rotate skillet to coat bottom. Add beef; stir−fry 2 minutes or until beef is brown. Remove beef from skillet. Heat skillet until very hot. Add 1 tablespoon vegetable oil; rotate skillet to coat bottom. Add garlic, ginger root and bean sauce; stir−fry 30 seconds. Add bamboo shoots; stir−fry 1 minute. Stir in beef and broccoli. Stir in cornstarch mixture; cook and stir 15 seconds or until thickened.
Per Serving: 280 Cal (56% from Fat, 35% from Protein, 9% from Carb); 25 g Protein; 18 g Tot Fat; 6 g Carb; 0 g Fiber; 61 mg Calcium; 3 mg Iron;310 mg Sodium; 57 mg Cholesterol
1 tablespoon vegetable oil
1/2 teaspoon salt
1 dash white pepper
1 1/2 pound broccoli
1 teaspoon cornstarch
1 teaspoon sesame oil
1/4 cup chicken broth
2 tablespoons vegetable oil
1 tablespoon vegetable oil
1 tablespoon finely chopped garlic
1 teaspoon ginger root, finely chopped
2 tablespoons brown bean sauce
1 cup canned bamboo shoots, sliced
Yield: 6 servings
Trim fat from beef steak; cut beef lengthwise into 2−inch strips. Cut strips crosswise into 1/8−inch slices. Toss beef, the 1 tablespoon vegetable oil, and the salt and white pepper in a glass or plastic bowl. Cover and refrigerate 30 minutes. Pare outer layer from broccoli stems. Cut broccoli lengthwise into 1−inch stems; remove flowerets. Cut stems into 1−inch pieces. Place broccoli in boiling water; heat to boiling. Cover and cook 2 minutes; drain. Immediately rinse in cold water; drain. Mix cornstarch, sesame oil and broth. Heat 12−inch skillet or wok until very hot. Add the 2 tablespoons vegetable oil; rotate skillet to coat bottom. Add beef; stir−fry 2 minutes or until beef is brown. Remove beef from skillet. Heat skillet until very hot. Add 1 tablespoon vegetable oil; rotate skillet to coat bottom. Add garlic, ginger root and bean sauce; stir−fry 30 seconds. Add bamboo shoots; stir−fry 1 minute. Stir in beef and broccoli. Stir in cornstarch mixture; cook and stir 15 seconds or until thickened.
Per Serving: 280 Cal (56% from Fat, 35% from Protein, 9% from Carb); 25 g Protein; 18 g Tot Fat; 6 g Carb; 0 g Fiber; 61 mg Calcium; 3 mg Iron;310 mg Sodium; 57 mg Cholesterol
