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Sesame Beef and Broccoli

6 Reviews
83% would make this recipe again

Preparation : 10 min Cooking : 15 min
330 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

2 1/4 cups broccoli, cut into florets, stalks peeled and diced 260 g
2 green onions/scallions, thinly sliced
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 wheat-free soy sauce 30 mL
1 tbsp cornstarch 8 g
1 tsp sesame seed oil 5 mL
salt [optional]
ground pepper to taste [optional]

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 (310g)

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

Protein

27 g

Vitamin A

20 %

Vitamin C

126 %

Calcium

6 %

Iron

29 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : ¼ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1
Meat and Alternatives 3
Fats 3 ½

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Members' Reviews

6 Reviews (5 with rating only ) 83% would make this recipe again
thegauch
october 04, 2009 | I would make this recipe again

Needed more seasoning

Useful 1

This recipe is in the following categories

Beef | Vegetables | Main courses/Entrées | High Iron | Kosher | Halal | Low Calorie | Diabetes-friendly | Sauté/Stir Fry | Asian

Top Reviews

View All Reviews
thegauch
october 04, 2009 | I would make this recipe again

Needed more seasoning

Useful 1
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