Monday, April 16, 2007

Sweet and Sour Beef With Broccoli

Prep/Total Time: 30 minutes
Yield: 6 servings

1 can (20 ounces) unsweetened pineapple tidbits
2 tablespoons cornstarch
1 cup reduced-sodium beef broth
1/4 cup reduced sodium soy sauce
2 teaspoons minced fresh ginger root
1 teaspoon minced garlic
2 1/2 cups uncooked instant rice
2 cups fresh broccoli florets
1/2 pound sliced fresh mushrooms
1 medium sweet red pepper, julienned
1 can (8 ounces) sliced water chestnuts, drained
1 tablespoon sesame oil
1 pound lean ground beef

Drain pineapple, reserving juice; set pineapple aside. In a small bowl, combine the cornstarch, broth, soy sauce, ginger, garlic and reserved juice until blended; set aside.

Cook rice according to package directions. Meanwhile, in a large skillet, stir-fry the broccoli, mushrooms, red pepper and water chestnuts in oil for 3-5 minutes or until crisp-tender; remove and set aside. In the same pan, cook beef over medium heat until no longer pink; drain.

Stir cornstarch mixture and add to the skillet. Bring to a boil, cook and stir for 1-2 minutes or until thickened. Stir in the reserved vegetable mixture and pineapple, heat through. Serve over rice.

Tips and Tricks

If you don't have fresh ginger root, ground ginger works just as well. I also used pressed fresh garlic, frozen pepper strips and frozen broccoli. Steam the broccoli in the microwave first before stir frying. I also cooked the beef in a separate pan while stir frying the veggies to save time. If you don't have sesame oil, canola oil works well. Avoid olive oil for stir frying because it has a low smoking point. Use the microwave to cook the rice. It takes just as long, but doesn't have to be monitored, and is safer than the stove top with kids around.

Make It Healthier

Use the leanest ground beef available and rinse it with water in a colander before adding to the vegetable mixture to further reduce fat. Serve the stir fry over brown rice.

How Kids Can Help

Stir the juice mixture, measure the rice, press the microwave buttons to steam the broccoli or rice.

Nutrition Facts

1 1/3 cups beef mixture with 3/4 cup rice equals 386 calories, 8 g fat (3 g saturated fat), 37 mg cholesterol, 822 mg sodium, 57 g carbohydrate, 4 g fiber, 21 g protein

No comments: