Tuesday, January 24, 2012

Day 7: Beef & Broccoli

Here are my meals for today!

Greek lowfat yogurt with granola, cherries, and maple syrup.
Tea and honey

Salad with goat cheese, beans, plum tomatoes, clementine, avocado, and salad dressing.
Homemade bread with butter

Beef and Broccoli (see recipe below)

Dried Cherries
TJs small ice-cream cones, vanilla.

Recipe: Beef and Broccoli

I'm a pretty big fan of Beef & Broccoli, but I know that the kind that you get from restaurants is not on the low calorie side. I found the recipe listed below from The Meal Planner and I thought that I would give it a try. It actually tasted pretty good. In the future I would not add as many chili flakes because it was a little too spicy for me. My husband thought that it needed to be sweeter.


Marinade for Steak:
1 tbsp cornstarch
1 tbsp soy sauce (I used low sodium)
2 tbsp water
1 tbsp red wine vinegar
1/2 tsp sugar
1 tsp minced garlic
1 lb flank or sirloin steak cut across the grain, into thin 2 inch strips (I got sirloin steak and only .89lbs, so not a full pound).

Stir-Fry Sauce:
2 tsp cornstarch
2 tsp oyster sauce
1 tsp sesame oil
1/2 tsp sugar
1 tbsp water
1 tbsp garlic sauce or stir-fry sauce (I didn't have anything like this, so I used Trader Joe's Island Soyaki sauce)

2 tsp grated fresh ginger
1/2 tsp chili flakes (I would only use 1/4 tsp next time)
2 green onions, sliced
3 cups broccoli, cut into florets


In a bowl combine all ingredients listed under "Marinade" and toss with a fork until well coated (we put ours in a freezer Zip-Loc bag). Cover and leave in fridge overnight.

Stir-Fry Sauce:
All all these ingredients in a jar and shake it up. Leave it to sit overnight in the fridge.

Heat a wok or skillet to medium-high. Add the ginger, drained beef and chili flakes. Then add the onions and broccoli. Toss until the meat browns. When the meat is browned, add the stir-fry sauce and cook until thickened Serve!

Nutritional Information:
Serving Size: 4
Calories: 228
Carbs: 12
Protein: 27

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