BEEF AND BROCCOLI FRIED RICE
Hands-on time: 30 minutes Total time: 30 minutes Makes: 4 servings
Using ground beef instead of steak keeps the cost down. Day-old rice works best, so if you can, cook it in advance.
2 tsp vegetable oil
450 g extra-lean ground beef
225 g broccoli, chopped
(about 3 cups)
1 carrot, cut in matchsticks
2 cloves garlic, minced
half sweet red pepper, chopped
4 cups cooked long-grain rice
(about 1¼ cups uncooked)
2 tbsp sodium-reduced soy sauce
½ tsp sesame oil
2 green onions, thinly sliced
In bowl, whisk eggs with salt. In large nonstick skillet or wok, heat ½ tsp of the vegetable oil over medium-high heat; cook eggs, stirring, just until set, about 2 minutes. Scrape into bowl.
Wipe pan clean; cook beef over mediumhigh heat, breaking up with spoon, until no longer pink, about 5 minutes. Scrape into separate bowl.
In same pan, heat remaining vegetable oil over medium-high heat; stir-fry broccoli, carrot and garlic until broccoli is tender-
crisp, about 3 minutes. Add red pepper; stir-fry for 1 minute. Add beef, rice, soy sauce and sesame oil; cook, stirring, until heated through, about 3 minutes. Stir in eggs and green onions.
PER SERVING: about 535 cal, 32 g pro, 22 g total fat (7 g sat. fat), 52 g carb (3 g dietary fibre, 3 g sugar), 159 mg chol, 432 mg sodium, 681 mg potassium. % RD I: 7% calcium, 26% iron, 58% vit A, 97% vit C, 27% folate.