Wednesday, June 17, 2009

Spicy Orange Beef & Broccoli Stir-Fry

Hints of orange and a touch of heat dress up a classic combination. Serve with rice.
Makes 6 servings, generous 1 cup each.

ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes

  • 3 oranges
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon Chinese rice wine or dry sherry
  • 1 tablespoon cornstarch
  • 1/2 teaspoon sugar
  • 3 teaspoons peanut oil or canola oil, divided
  • 1 pound beef sirloin, trimmed and sliced against the grain into 1/8-inch-thick slices
  • 2 tablespoons minced garlic
  • 2 tablespoons minced fresh ginger
  • 6-8 small dried red chiles
  • 2 pounds broccoli, cut into small florets (6 cups)
  • 1/3 cup water
  • 1 red bell pepper, seeded and sliced
  • 1/2 cup sliced scallion greens

1. With a small sharp knife or vegetable peeler, carefully pare wide strips of zest from one of the oranges. Cut zest into 1-inch strips and set aside. Squeeze juice from all the oranges into a small bowl (for about 3/4 cup). Add soy sauce, rice wine (or sherry), cornstarch and sugar and stir to combine; set aside.

2. Heat 1 teaspoon oil in a wok or large skillet over high heat until almost smoking. Add beef and stir-fry just until no longer pink on the outside, about 1 minute. Transfer to a plate lined with paper towels and set aside.

3. Add the remaining 2 teaspoons oil to the pan and heat until very hot. Add garlic, ginger, chiles and the reserved orange zest; stir-fry until fragrant, about 30 seconds. Add broccoli and water. Cover and steam, stirring occasionally, until the water has evaporated and the broccoli sizzles, about 3 minutes. Add bell pepper and stir-fry for 1 minute more.

4. Stir the reserved orange sauce and pour it into the wok. Bring to a boil, stirring; cook until the sauce has thickened slightly, 1 to 2 minutes. Add scallion greens and the reserved beef and toss to coat with sauce; heat through.

NUTRITION INFORMATION: Per serving: 232 calories; 6 g fat (2 g sat, 2 g mono); 32 mg cholesterol; 25 g carbohydrate; 23 g protein; 9 g fiber; 353 mg sodium; 941 mg potassium.
Nutrition bonus: Vitamin C (400% daily value), Vitamin A (130% dv),
Fiber (36% dv), Iron (20% dv), Calcium (15% dv).


TIP: Freezing the beef sirloin for 30 minutes makes it easier to cut into very thin slices.

From EatingWell Magazine January/February 1997

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