Makes 6 servings, generous 1 cup each.
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
- 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).
WW POINTS PER SERVING: 4
TIP: Freezing the beef sirloin for 30 minutes makes it easier to cut into very thin slices.
From EatingWell Magazine January/February 1997