Sauce Mixture:
1 tablespoon cornstarch
1 cup defatted lower-sodium beef broth
2 tablespoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1 teaspoon hot chili oil
1 teaspoon dried red pepper flakes
Beef and Vegetable Mixture:
2 tablespoons sesame seeds
Pound lean beef round or sirloin, well trimmed and cut into thin
strips
1 teaspoon black pepper
1 teaspoon vegetable oil, plus 1 teaspoon
6 cups broccoli florets and thinly sliced broccoli stems
1 bunch scallions, cut diagonally into 1-inch pieces
2 garlic cloves, finely chopped
2 tablespoons minced fresh ginger
Salt to taste
8 ounces vermicelli or angel hair pasta, cooked and drained
12 cherry tomatoes, stemmed and halved
1 Cup chopped fresh cilantro
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1. For the sauce mixture, in a small bowl, whisk the cornstarch
with the broth, soy sauce, sesame oil, chili oil, pepper flakes,
and cup water. Set aside. Toast the sesame seeds in a small
skillet over medium heat, stirring occasionally, until pale golden
and fragrant, about 5 minutes. Set aside.
2. Season the beef on all sides with the pepper. Heat 1 teaspoon
of the oil in a large skillet or wok over high heat. Add the beef
and stir-fry until the meat is seared, 2 to 3 minutes. Remove
with a slotted spoon and set aside. Add the remaining 1
teaspoon of oil to the pan. Add the broccoli and stir-fry until it is
crisp-tender, about 2 minutes. Add the scallions and stir-fry for 1
minute. Add the garlic and ginger and stir-fry for 30 seconds.
3. Reduce the heat to medium. Stir the sauce mixture and add it
to the pan. Cook, stirring almost constantly, until the sauce
comes to a boil, thickens and turns translucent, about 3 minutes.
Stir in the beef and any accumulated juices and heat through.
Season with salt to taste. To serve, spoon the meat and
vegetable mixture over the hot cooked noodles and sprinkle with
the sesame seeds. Top with the cherry tomatoes and sprinkle
with the cilantro. Editor's note: ingredients have been slightly
modified.
Yield: 4 servings; About 515 calories; 114 calories from fat; 13
grams total fat; 3 grams saturated fat; 62 mg cholesterol; 384
mg sodium; 63 total carbohydrates; 9 grams fiber; 38 grams
protein.
Source from:
Published: February 12, 2001
Source: American Medical Association Family Health Cookbook,
Melanie Barnard and Brooke Dojny with Mindy Hermann, RD and
C. Wayne Callaway, MD. |
