Stir-Fried Broccoli, Red Peppers And Beef


Posted by Dr. Scott Wilson | 01-Jan-2016

This dish is a nutritious take on a Chinese classic.

Ingredients:

  • 3/4 lb (350 g) top sirloin steak, cut into thin 1/2-inch (1.25 cm) cubes
  • 1 tbsp (15 mL) sodium reduced soy sauce
  • 1 tsp (5 mL) cornstarch
  • 1 tsp (5 mL) dry sherry
  • 1/4 cup (50 mL) low-sodium chicken broth
  • 1 tsp (5 mL) oyster sauce
  • 2 tsp (10 mL) cornstarch
  • 2 tbsp (25 mL) canola oil, divided
  • 2 cloves garlic, sliced, divided
  • 4 slices ginger, divided
  • 3/4 lb (350 g) broccoli crowns, cut into 1/2-inch (1.25 cm) pieces
  • 1/3 cup (75 mL) low-sodium chicken broth
  • 1 medium red bell pepper, stem and seeds removed, diced 2 stalks green onion, thinly sliced

Directions:

  • In medium bowl, mix together beef, soy sauce, 1 tsp cornstarch and sherry. Marinate in refrigerator at least 30 minutes. In small bowl, stir ¼ cup (50 mL) chicken broth, oyster sauce, and 2 tsp cornstarch. Set aside. In wok or heavy skillet, heat 1 tbsp (15 mL) canola oil over medium-high heat. Add half of garlic and half of ginger and sauté until fragrant, about 30 seconds. Add beef and stir-fry about 4 minutes, browning meat and cooling until no longer pink. Scoop beef onto a plate. Set aside. In wok or skillet, heat remaining 1 tbsp (15 mL) canola oil over medium-high heat. Tip wok to coat bottom of pan with canola oil. Add remaining garlic and ginger. Stir-fry until fragrant, about 30 seconds. Add broccoli and sauté for 1 minute. Pour in 1/3 cup (75 mL) chicken broth and cover wok or skillet. Cook for 3 minutes. Remove lid and cook until most of liquid is evaporated. Add red peppers and cook for 1 minute. Add beef. Stir sauce, making sure cornstarch is dissolved, then add to beef and broccoli. Cook until sauce is thickened, about 2 minutes. Stir occasionally to coat meat, peppers and broccoli with sauce. Sprinkle in green onions and cook for another minute. Serve immediately.

Prep Time: 10 min.
Cook Time: 20 min.
Servings: 4

Source: www.heartandstroke.com (recipe provided by CanolaInfo.org).


Dr. Scott Wilson

Dr. Scott Wilson is the Founder & Chairman of Physiomed; one of Canada’s largest franchised networks of inter-disciplinary healthcare clinics. A graduate of Canadian Memorial Chiropractic College, Dr. Wilson founded Physiomed in 1994 and has since grown Physiomed to over 30 clinics in Southern Ontario and British Columbia. With hundreds of practitioners from over a dozen disciplines, Dr. Wilson and Physiomed have helped over 100,000 Canadians with physiotherapy, chiropractic, massage therapy, orthotic therapy, compression therapy and clinical conditioning as part of a program of rehabilitation and health optimization. In addition to helping patients improve their physical and mental well-being, Dr. Wilson has also mentored hundreds of practitioners to provide better care while enjoying more fulfilling careers. He is also a keynote speaker on many health related topics including how physiotherapy, chiropractic and health & wellness treatment can help with stress, weight loss, and unlocking the true potential within to achieve lasting physical well-being.

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