Sesame Beef and Broccoli

6 Reviews
83% would make this recipe again

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Preparation : 10 min Cooking : 15 min
330 calories/serving

Ingredients

2 1/4 cups broccoli, cut into florets, stalks peeled and diced 9.6 oz
2 green onions/scallions, thinly sliced
1 clove garlic, minced
8.5 oz rib eye steak, or strip loin, cut into 2 cm strips
1 3/4 tsp sesame seeds 0.2 oz
2 tsp canola oil 0.4 fl.oz
1/3 cup water 2.9 fl.oz
2/3 cup chicken broth 5.5 fl.oz
2 tbsp wheat-free soy sauce 1 fl.oz
1 tbsp cornstarch 0.4 oz
1 pinch salt [optional]
ground pepper to taste [optional]
1 tsp sesame seed oil 0.2 fl.oz

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.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

330

Fat

19 g

29 %

Saturated 5.2 g
+ Trans 0.4 g

28 %

Cholesterol

50 mg

Sodium

790 mg

33 %

Carbohydrate

13 g

4 %

Fibre

3 g

11 %

Sugars

2 g

Net Carbs

10 g

Protein

27 g

Vitamin A

20 %

Vitamin C

126 %

Calcium

6 %

Iron

29 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1
Meat and Alternatives 3
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

6 Reviews (5 with rating only) 83% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

Needed more seasoning

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