Beef and Broc­coli Brown Rice Bowl

Put down that take­out menu! This health­ful spin on beef and broc­coli will leave you feel­ing full and guilt-free. Cut your flank steak in half length­wise (with the grain) be­fore thinly slic­ing it cross­wise (against the grain).

Canadian Living - Quick & Easy - - BEEF & LAMB -

HANDS-ON TIME: 10 min­utes

TO­TAL TIME: 25 min­utes

MAKES: 4 serv­ings

In saucepan, com­bine 2 cups wa­ter and rice; bring to boil. Cover, re­duce heat and sim­mer un­til no liq­uid re­mains, about 20 min­utes. Fluff with fork; keep warm. Mean­while, in large non­stick skillet, heat 1 tsp of the oil over medium-high heat; cook steak and half each of the salt and pep­per, stir­ring, un­til no longer pink, about 3 min­utes. Trans­fer to plate. Add re­main­ing oil, gin­ger and gar­lic to pan; cook, stir­ring, un­til fra­grant, about 1 minute. Add broc­coli; cook, stir­ring, un­til bright green, about 1 minute. Add broth; cover, re­duce heat to medium and cook just un­til broc­coli is ten­der, about 3 min­utes. Stir in car­rot, oys­ter sauce and re­main­ing salt and pep­per; cook, stir­ring, un­til car­rot is ten­der-crisp, about 2 min­utes. Serve over rice. PER SERV­ING: about 380 cal, 26 g pro, 11 g to­tal fat (3 g sat. fat), 46 g carb (4 g di­etary fi­bre, 2 g su­gar), 40 mg chol, 443 mg sodium, 659 mg potas­sium. % RDI: 5% cal­cium, 19% iron, 49% vit A, 60% vit C, 16% fo­late.

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