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Diabetic, Gluten Free, Heart Healthy

Serves 4
Take-out beef and broccoli is typically loaded with sodium and dripping in unhealthy sauce. With this beef stir-fry recipe, you’ll get all the good taste of this Chinese food favorite without the unhealthy additives.

Ingredients

  • 2 Tbsp dry sherry or red wine
  • 2 Tbsp low-sodium soy sauce (gluten free if needed)
  • 1 tsp sugar
  • 1 lb boneless flank steak, cut diagonally across grain into thin slices
  • 1/2 cup beef broth (gluten free if needed)
  • 1 Tbsp cornstarch or arrowroot
  • 1 Tbsp hoisin sauce (gluten free if needed)
  • 1 Tbsp olive oil
  • 1 tsp chopped fresh ginger
  • 3 garlic cloves, minced
  • 4 cups broccoli florets
  • 1/3 cup sliced scallions
  • 1/2 cup water chestnuts
  • 1/2 tsp sesame seeds (optional)
  • 2 cups cooked brown rice

Preparation

  • In a bowl, combine 1 tablespoon of the sherry, 1 tablespoon of the soy sauce, sugar and flank steak. Set aside. In a small bowl, stir together the remaining 1 tablespoon sherry, the remaining 1 tablespoon soy sauce, broth, cornstarch and hoisin. Set aside.
  • Lightly coat a skillet with nonstick cooking spray and heat on medium high. Add the beef mixture and cook for 3 minutes, or until browned. Remove beef from skillet and drain the juices.
  • Add oil to skillet. Add ginger and garlic and cook for 30 seconds, stirring constantly. Add broccoli and 1/4 cup water and cook for 2 to 3 minutes, or until broccoli is softened but still crisp. Add scallions and cook for 1 minute, stirring constantly. Add broth mixture, beef mixture and water chestnuts; cook for 2 minutes, or until beef is thoroughly heated and sauce is slightly thick. Sprinkle with sesame seeds, if using. Serve beef mixture over rice.

Nutrition Facts

Serving size:

  • 1 1/2 cups beef and broccoli
  • 1/2 cup rice

 

Per Serving: 

Calories: 434
Fat: 13g
Saturated Fat: 4g
Cholesterol: 62mg
Sodium: 467mg
Carbohydrates: 36g
Fiber: 3g
Protein: 37g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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