Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| 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 oz. lean top round steak
- 1/2 cup low sodium beef broth
- 3 tablespoons low sodium soy sauce
- 2 1/2 teaspoons cornstarch
- 1 teaspoon sugar
- 1 teaspoon grated fresh ginger
- 1 clove garlic, smashed
- Lowfat cooking spray
- 3 cups fresh broccoli florets
- 1 cup sliced mushrooms
- 4 green onions, sliced in 1-inch pieces
- 1 tablespoon vegetable oil
Directions
1.Wrap steak in plastic wrap then place in a freezer for about 1/2 hour to partially freeze to make it easier to slice. Trim off any extra fat then thinly slice beef into bite-sized pieces.
2.In a small bowl, whisk together the soy sauce, cornstarch, sugar, ginger and garlic then set aside.
3.Spray a large skillet or wok with lowfat cooking spray then raise heat to medium-high heat. Add broccoli, mushrooms and green onions then stir-fry for about 4 minutes or until broccoli is crisp-tender. Remove vegetables from skillet and set aside.
4.Add beef to skillet and stir-fry for 3 minutes or until browned on both sides. Stir in the soy sauce mixture then cook until thickened and bubbling. Add vegetables into skillet and stir together until heated through then serve.