Heart Healthy and Gluten Free Recipe: Beef and Broccoli Stir-Fry

Posted by Perspectives Blog Team on May 13, 2015 11:31:00 AM

beegandbrocA take-out Chinese food favorite, beef and broccoli is loaded with sodium and dripping in unhealthy sauce. With this beef stir-fry recipe, though, you’ll get all the good taste without unhealthy additives.

Ingredients

  • 2 Tbsp dry sherry or red wine
  • 2 Tbsp lower-sodium soy sauce (gluten free if needed)
  • 1 tsp sugar
  • 1 lb boneless flank steak, cut diagonally across grain into thin slices
  • 1/2 cup beef broth (gluten free if needed)
  • 1 Tbsp cornstarch or arrowroot
  • 1 Tbsp hoisin sauce (gluten free if needed)
  • 1 Tbsp olive oil
  • 1 tsp chopped fresh ginger
  • 3 garlic cloves, minced
  • 4 cups broccoli florets
  • 1/3 cup sliced scallions
  • 1/2 cup water chestnuts
  • 1/2 tsp sesame seeds
  • Optional: 2 cups cooked brown rice

Preparation

  • In a bowl, combine 1 tablespoon of the sherry, 1 tablespoon of the soy sauce, sugar and flank steak. Set aside.
  • In a small bowl, stir together the remaining 1 tablespoon sherry, the remaining 1 tablespoon soy sauce, broth, cornstarch and hoisin. Set aside.
  • Lightly coat a skillet with nonstick cooking spray and heat on medium high. Add the beef mixture and cook for 3 minutes, or until browned. Remove beef from skillet and drain the juices.
  • Add oil to skillet. Add ginger and garlic and cook for 30 seconds, stirring constantly.
  • Add broccoli and 1/4 cup water and cook for 2 to 3 minutes, or until broccoli is softened but still crisp.
  • Add scallions and cook for 1 minute, stirring constantly.
  • Add broth mixture, beef mixture and water chestnuts; cook for 2 minutes, or until beef is thoroughly heated and sauce is slightly thick.
  • Sprinkle with sesame seeds, if using.

Serve beef mixture over rice.

Yield: 8 servings

Nut Allergy: If you have an allergy to nuts or nut products, read the packaging, labels, warnings and directions for all ingredients in this recipe to determine whether the non-nut ingredients in this recipe were manufactured in a plant that processes nut products. We recommend that you do not solely rely on our information. For additional information about a product, please contact the manufacturer.

IMPORTANT PORTION SIZE INFORMATION: Post weight loss surgery patients must carefully measure ingredients and portion size. Consult with your physician for your individual portion size guidelines. Freeze leftovers in single-serving portions for future meals.

IMPORTANT PATIENT INFORMATION: This recipe is appropriate for many meal plans for weight loss surgery patients medically approved to eat solid food. To determine if this recipe is safe for you, consult your physician.

 


Copyright © 2015 Baldwin Publishing, Inc.. All rights reserved. Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Review Date: January 15, 2013
Reviewed By: Jane Schwartz, RD, Nutrition Editor, Baldwin Publishing, Inc.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
This page created May 1, 2012 and last modified May 10, 2012
Learn more about Baldwin Publishing, Inc.'s editorial policy, privacy policy and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article or in any Health eCooking® video, recipe, article &/or other Health eCooking® product or service is a substitute for medical advice or treatment for any medical condition. Consult your doctor to be sure this recipe is safe for you. Use or viewing of any Baldwin Publishing, Inc. article or any Health eCooking® video, recipe, article &/or other Health eCooking® product or service signifies your understanding and agreement to the disclaimer and terms and conditions stated above. Health eCooking® weight loss surgery recipes are created by registered dietitians for people medically approved by their doctor to eat solid foods following weight loss surgery. Ask your doctor if these ingredients are safe for you and avoid any foods that make you feel sick.

 

Topics: Recipes, Nutrition, Bariatrics

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Perspectives highlights the expertise and services provided by the physicians, specialists, nurses and other healthcare providers at Einstein Healthcare Network. Through this blog, we share information about new treatments and technologies, top-tier clinical teams and the day-to-day interactions that reinforce our commitment to delivering quality care with compassion. Here, you will also find practical advice for championing your health and wellness.

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