Sesame Beef and Broccoli

Sesame Beef and Broccoli

2 servings
Preparation 10 min
Cooking 15 min

330 calories per serving 


Ingredients

2 1/4 cups broccoli, cut into florets, stalks peeled and diced   260 g
2 green onions/scallions, thinly sliced   30 g
1 clove garlic, minced    
240 g rib eye steak, or strip loin , cut into 2 cm strips    
1 3/4 tsp sesame seeds   5 g
2 tsp canola oil   10 mL
1/3 cup water   85 mL
2/3 cup chicken broth   170 mL
2 tbsp soy sauce, low-sodium   30 mL
1 tbsp cornstarch   8 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tsp sesame seed oil   5 mL

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the vegetables : Cut the broccoli florets into small pieces, peel the stalks then dice them into ½ cm pieces. Thinly slice the scallions and mince the garlic. Cut the beef perpendicular to the grain into 2 cm strips. Set aside.
  2. Put the sesame seeds in a small pan and heat them over medium heat a few minutes, with some stirring, until they are lightly coloured. Set aside.
  3. Heat the oil in a skillet over high heat until hot but not smoking. Add the beef then sauté, stirring occasionally, until golden-brown, about 4-5 min. Season with salt and pepper, then take the beef out of the skillet and transfer it to a plate.
  4. Add the scallions and garlic to the skillet. Cook over medium heat about 1 min, with stirring, until they are lightly golden-coloured, then add the broccoli and water. Cook, with occasional stirring, until the mixture is dry, about 3 min. Meanwhile, combine the broth, soy sauce, and cornstarch in a small bowl, then pour this mixture over the broccoli. Cook, with constant stirring, until the mixture is no longer cloudy, 1-2 min.
  5. Put the beef and any accumulated meat juices back into the skillet. Cook, with stirring, until the beef is heated through, 1-2 min. Remove the skillet from the heat, then stir in the sesame oil and seeds. Serve.

Recommended side dishes

Nutrition Facts Table

Nutrition Facts

per 1 serving (310g)

Amount

% DV*

* DV = Daily Value

Calories

330

Fat

19 g

29 %

Saturated 5 g
+ Trans 0.4 g

28 %

Cholesterol

50 mg

Sodium

830 mg

35 %

Carbohydrate

13 g

4 %

Fibre

3 g

11 %

Sugars

2 g

Protein

27 g

Vitamin A

20 %

Vitamin C

130 %

Calcium

6 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar
Low :
Calories
Source of :
Calcium, Copper, Fibre, Vitamin B1, Vitamin D
Good source of :
Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B2, Vitamin B6, Vitamin E
Excellent source of :
Folacin, Iron, Niacin, Potassium, Selenium, Vitamin B12, Vitamin C, Vitamin K, Zinc

More info


This recipe is in the following categories: Beef | Vegetables | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | Kosher | Low Calorie | Sauté/Stir Fry | Asian

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