At Live Fit Personal Training + Nutrition, we recommend that our clients consume a meal with carbohydrates and protein to replace the fuel they used and to repair damaged muscles after their personal training sessions. This recipe is a great option; it contains healthy carbohydrates, lean protein, and nutritious vegetables!
Stir-frying is a Chinese cooking technique that is done over high heat and with a small amount of oil;stir-frying is the one method we can always rely on for a quick, healthy, and delicious meal! Making homemade stir fries have healthy benefits compared to ordering take out. The first healthy benefit is that you can add extra vegetables. Next, you can use low-sodium products, and omit the MSG that's found in take out, which can cause stomach distress, and bloating. Lastly, you can control the amount and type of oil used.
Lean Steak & Broccoli Stir Fry
- 1/2 cup dry brown rice
- 2 tablespoons dry sherry, divided
- 2 tablespoons lower-sodium soy sauce, divided
- 1 teaspoon sugar
- 1 pound boneless sirloin steak, cut diagonally across grain into thin slices
- 1/2 cup lower-sodium beef broth
- 1 tablespoon cornstarch
- 1 tablespoon hoisin sauce
- 1 teaspoon Sriracha (hot chile sauce) or 1/2 teaspoon crushed red pepper
- 2 tablespoons canola oil, divided
- 1 tablespoon bottled ground fresh ginger
- 2 teaspoons minced garlic
- 4 cups prechopped broccoli florets
- 1/4 cup water
- 1/3 cup sliced green onions
Total Time: 20 Minutes Yield:4 servings [serving size: about 1 1/3 cups beef mixture and 1/2 cup cooked rice]
- 1. Cook rice according to directions.
- 2. While rice cooks, combine 1 tablespoon sherry, 1 tablespoon soy sauce, sugar, and beef. Stir together 1 tablespoon sherry, 1 tablespoon soy sauce, broth, cornstarch, hoisin, and Sriracha.
- 3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add beef mixture; sauté 3 minutes or until browned. Remove beef from pan. Add remaining 1 tablespoon oil to pan. Add ginger and garlic; cook 30 seconds, stirring constantly. Add broccoli and 1/4 cup water; cook 1 minute. Add onions; cook 1 minute, stirring constantly. Add broth mixture and beef mixture; cook 2 minutes or until beef is thoroughly heated and sauce is slightly thick. Serve beef mixture over rice.
- Calories 476
- Fat 12.9 g
- Satfat 2.4 g
- Monofat 6.3 g
- Polyfat 2.3 g
- Protein 32.1 g
- Carbohydrate 52 g
- Fiber 2.5 g
- Cholesterol 48 mg
- Iron 4.2 mg
- Sodium 523 mg
- Calcium 71 mg
Visit Cooking Lightfor more great recipes like this one!
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