Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Asparagus | 6 spears (90g) | 27 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 8 ounces beef top round steak
- ½ cup reduced-sodium beef broth
- 3 tablespoons reduced-sodium soy sauce
- 2-1/2 teaspoons cornstarch
- 1 teaspoon sugar
- 1 teaspoon grated fresh ginger
- Nonfat cooking spray
- 1-1/4 pounds fresh asparagus spears, trimmed and cut into 2-inch pieces (3 cups), or 3 cups small broccoli florets
- 1-1/2 cups sliced fresh mushrooms
- 4 green onions, bias-sliced into 2-inch lengths (1/2 cup)
- 1 tablespoon cooking oil
- 2 cups hot cooked rice (optional)
Directions
1.Trim fat from beef. Thinly slice beef across the grain into bite-size strips then set aside. To make it easier to thinly slice, wrap beef in plastic wrap and place in the freezer for 30 minutes before slicing.
2.In a small bowl, stir together the beef broth, soy sauce, cornstarch, sugar, and ginger; set aside.
3.Spray wok or large skillet with nonfat cooking spray and raise heat to medium-high heat. Add asparagus or broccoli, mushrooms, and green onions. Stir-fry for 3 to 4 minutes or until vegetables are crisp-tender. Remove vegetables and set aside, keep warm.
4.Carefully add the oil to wok or skillet. Add beef; stir-fry for 2 to 3 minutes or until browned. Push the beef to the sides of the wok or skillet then add the sauce in the center. Cook and stir until thickened and bubbly.
5.Return vegetables to wok or skillet. Stir all ingredients together to coat with sauce and heat through. Serve immediately over hot cooked rice.