Orange Beef And Broccoli Recipe - Cooking Index
Broccoli is said to be one of the healthiest foods you can eat! It is loaded with antioxidants and cancer-fighting agents, such as vitamin C.
Type: Meat1 lb | 454g / 16oz | Lean boneless beef, 1" thick |
1/2 cup | 118ml | Orange juice |
2 teaspoons | 10ml | Reduced-sodium soy sauce |
1 teaspoon | 5ml | Sugar |
3 teaspoons | 15ml | Vegetable oil - divided |
3/4 lb | 340g / 11oz | Broccoli - coarsely chopped |
1 cup | 110g / 3.9oz | Diagonally-sliced carrots |
1/2 cup | 118ml | Thinly-sliced red bell pepper |
1 | Green onion - diagonally sliced | |
3/4 cup | 177ml | Cold water |
2 teaspoons | 10ml | Cornstarch |
1 tablespoon | 15ml | Grated orange peel |
6 oz | 170g | Uncooked yolk-free wide noodles |
Slice beef across grain into 1/8-inch slices; place beef in non-metallic bowl. Add orange juice, soy sauce and sugar; toss to coat evenly. Let stand 30 minutes, or cover and refrigerate overnight.
Heat 2 teaspoons oil in large nonstick skillet or wok over medium-high heat until hot. Add broccoli, carrots, bell pepper and green onion; cook and stir 2 minutes. Remove vegetables to large bowl.
Drain beef; reserve marinade. Heat remaining 1 teaspoon oil in same skillet over medium-high heat until hot. Add beef to skillet; cook 1 to 2 minutes or until no longer pink. Add vegetables and reserved marinade to skillet; bring to a boil. Stir water into cornstarch until smooth; add to skillet. Cook until thickened, stirring constantly. Sprinkle with grated orange peel.
Cook noodles according to package directions, omitting salt; drain. Spoon beef mixture over noodles; serve immediately.
This recipe yields 4 servings.
Exchanges Per Serving: 2 Starch, 3 1/2 Meat, 2 1/2 Vegetable, 1/2 Fat.
Nutrition Facts: Calories 424; Calories from Fat 27%; Total Fat 13g; Saturated Fat 3g; Protein 35g; Carbohydrates 43g; Cholesterol 77mg; Sodium 169mg; Dietary Fiber 6g.
Source:
Diabetic Cooking at http://www.diabeticcooking.com
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