42
Beef and Broccoli Stir-Fry
2 cloves garlic
1 egg white
1 tablespoon (15 ml)
cornstarch, divided
2 tablespoons (30 ml)
soy sauce, divided
1 teaspoon (5 ml) dark
sesame oil
1
⁄
4
teaspoon (1 ml)
crushed red pepper
flakes
1
⁄
8
teaspoon (0.5 ml)
ginger
1 pound (455 g) beef
flank steak, cut into
2
1
⁄
2
-inch (6.25 cm)
wide pieces and
frozen for 40-55
minutes
3
⁄
4
cup (175 ml) beef
broth
1
1
⁄
2
tablespoons (20 ml)
oyster sauce, if
desired
1 cup (235 ml) fresh
mushrooms
1 medium onion, cut
into halves
lengthwise
1
⁄
2
medium head (about
8 oz. [225 g])
broccoli
1 medium carrot
2 tablespoons (30 ml)
vegetable oil, divided
Hot cooked rice,
if desired
Position multipurpose blade in work bowl. With
processor running, add garlic through the small
feed tube. Process until chopped, 5 to 10 seconds.
Add egg white, 1 teaspoon (5 ml) cornstarch, 1
tablespoon (15 ml) soy sauce, sesame oil, red
pepper, and ginger. Process until mixed, 5 to 10
seconds. Scrape sides of bowl.
Exchange multipurpose blade for 2 mm slicing disc
in work bowl. Add beef. Process to slice. Remove to
shallow pan or large resealable food storage plastic
bag; coat beef with marinade. Refrigerate for 1 to
2 hours. Wash processor.
Meanwhile, in small bowl combine broth, oyster
sauce (if desired), remaining 2 teaspoons (10 ml)
cornstarch, and remaining 1 tablespoon (15 ml) soy
sauce. Set aside.
Position 2 mm slicing disc in work bowl. Add
mushrooms and onion in batches. Process to slice.
Cut broccoli florets from stalk; cut florets into small
pieces. Set aside. Add stalk and carrot to feed tube.
Process to slice. Set aside.
In large skillet or wok over medium-high heat, heat
1 tablespoon (15 ml) vegetable oil. Add beef
mixture. Cook and stir for 5 to 8 minutes, or until
no longer pink, stirring occasionally. Remove and set
aside.
Heat remaining 1 tablespoon (15 ml) oil in skillet or
wok over medium-high heat. Add sliced vegetables
and broccoli florets; toss to coat. Cover and cook
4 minutes, stirring once. Remove lid; cook and stir
about 3 minutes longer, or until crisp-tender. Add
broth mixture; bring to a boil. Add beef mixture.
Cook and stir until thickened. Serve over hot cooked
rice, if desired.
Yield: 5 servings.
Per Serving: About 230 cal, 22 g pro, 9 g carb,
12 g total fat, 3.5 g sat fat, 35 mg chol,
560 mg sod.
