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).
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.