Beef and Broccoli Stir Fry

Fresh vegetables and lean beef with a savory sauce topped with toasted walnuts.

Ingredients

Boneless sirloin steak strips 1 lb
Broccoli florets (1 bunch), cut into bite-sized pieces 6 cups
Peeled sliced carrots (about 3 carrots) 2 cup
Sliced red peppers 1 cup
Sliced onions 1⁄2 cup
Vegetable oil 2 Tbsp
Minced garlic 2 tsp
Cornstarch 1 Tbsp
Sugar (optional) 2 tsp
Reduced sodium soy sauce 2 Tbsp
Low sodium beef broth 1 cup
Toasted walnuts 1⁄2 cup

Prep Time

40 minutes

Servings

Makes 6 servings

Nutrition Facts

Per Serving (6): 315 calories; 15 g fat; 3 g saturated fat; 16 g carbohydrates; 30 g protein; 5 g fiber; 0 mg cholesterol; 304 mg sodium; 78 mg calcium

Directions

Prepare fresh vegetables by washing and cutting as noted above; set aside.
In a small bowl, whisk together broth, soy sauce, cornstarch, sugar, and garlic; set aside.
Spray a large skillet or wok with cooking spray, then add 1 Tbsp of vegetable oil. Heat on medium-high heat for 1 minute.
Add beef strips to skillet and stir fry for 5-10 minutes or until lightly browned. Do not over cook.
Remove beef from skillet and set aside.
Add 1 Tbsp of vegetable oil to the skillet and turn heat to medium-high for about 1 minute; add prepared vegetables to the pan and stir fry about 10 minutes until slightly tender but not soft. Do not over cook.
Add beef strips to the vegetable mixture; then broth mixture. Stir fry for a few minutes or just until sauce begins to thicken.
Add toasted walnuts right before serving.
Serve with brown or wild rice for a Super Heart-Healthy dish!

Cook's notes

Vary the protein by using chicken strips, shrimp, or tofu and chicken broth instead of beef broth. Wash and cut vegetables ahead of time to make meal prep a lot easier. Do not allow this dish to simmer after it is prepared. This will cause the vegetables to be too soft and the beef to be tough. For Soft Diets, use ground beef, cook the vegetables a little longer, double the sauce, and omit the walnuts.