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