Spic y Orange Beef & Broccoli w ith Brown Rice
Serves 4 You can easily sub out brown rice with another grain. Try farro, barley, kaniwa, or quinoa— the most “rice- like” grains.
2 oranges 1 Tbs. soy sauce or coconut aminos 1 Tbs. organic apple juice 1 tsp. honey 1 Tbs. cornstarch 3 tsp. sunflower oil ½ lb. grass- fed beef sirloin, trimmed of all visible fat and sliced into 1- inch long, thin slices 4 cloves garlic, minced 1- inch fresh ginger, minced ( about 1 Tbs.) 1 Tbs. dried red pepper flakes ( 1 tsp. for
mild spice) 2 heads broccoli, chopped ( about 6 cups) 1 red bell pepper, sliced 1 bunch chopped scallions with greens
( about ½ cup) 2 cups brown rice, cooked
1. Cut ⅛ - inch- wide strips of rind from one orange, set aside. Squeeze juice from both oranges into small mixing bowl ( about ½ cup of juice). Whisk soy sauce, 1 Tbs. water, apple juice, honey, and cornstarch into juice. Set sauce aside.
2. Heat large skillet over medium- high heat with 1 tsp. of oil. Add beef, and
sautŽ 1 minute. Set beef aside on papertowel- lined plate to drain excess oil.
3. Add remaining oil to the skillet. Add garlic, ginger, pepper flakes, and strips of orange rind, and sautŽ until fragrant, about 30 seconds. Add broccoli and ⅓ cup water. Cover and steam, about 2 minutes. Add red pepper, and sautŽ 1 minute more. Gradually whisk in orange sauce. Bring to a boil, stirring constantly, until sauce has thickened, about 2 minutes. Add scallions and beef, and stir to combine. Serve over brown rice.
Per Serving: 320 cal; 20g prot; 8g total fat ( 1.5g sat fat); 46g carb; 30mg chol; 320mg sod; 7g fiber; 11g sugar