The Essential EatingWell Cookbook (2004)
Hints of orange and a touch of heat dress up a classic combination. Serve with rice.
6 servings, generous 1 cup each
Active Time: 30 minutes |
Total Time: 30 minutes
3 tablespoons reduced-sodium soy sauce
1 tablespoon Chinese rice wine, or dry sherry
1 tablespoon cornstarch
1/2 teaspoon sugar
3 teaspoons peanut oil, or canola oil, divided
1 pound beef sirloin, trimmed and sliced against the grain into 1/8-inch-thick slices
2 tablespoons minced garlic
2 tablespoons minced fresh ginger
6-8 small dried red chiles
2 pounds broccoli, cut into small florets (6 cups)
1/3 cup water
1 red bell pepper, seeded and sliced
1/2 cup sliced scallion greens
With a small sharp knife or vegetable peeler, carefully pare wide strips of zest from one of the oranges. Cut zest into 1-inch strips and set aside. Squeeze juice from all the oranges into a small bowl (for about 3/4 cup). Add soy sauce, rice wine (or sherry), cornstarch and sugar and stir to combine; set aside.
Heat 1 teaspoon oil in a wok or large skillet over high heat until almost smoking. Add beef and stir-fry just until no longer pink on the outside, about 1 minute. Transfer to a plate lined with paper towels and set aside.
Add the remaining 2 teaspoons oil to the pan and heat until very hot. Add garlic, ginger, chiles and the reserved orange zest; stir-fry until fragrant, about 30 seconds. Add broccoli and water. Cover and steam, stirring occasionally, until the water has evaporated and the broccoli sizzles, about 3 minutes. Add bell pepper and stir-fry for 1 minute more.
Stir the reserved orange sauce and pour it into the wok. Bring to a boil, stirring; cook until the sauce has thickened slightly, 1 to 2 minutes. Add scallion greens and the reserved beef and toss to coat with sauce; heat through.
Per serving :
6 g Fat;
2 g Sat;
2 g Mono;
40 mg Cholesterol;
27 g Carbohydrates;
21 g Protein;
6 g Fiber;
343 mg Sodium;
1040 mg Potassium