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20 minute dinner recipes

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Spicy Orange Beef & Broccoli Stir-Fry

http://www.eatingwell.com/recipes/spicy_orange_beef_broccoli_stir_fry.html

From EatingWell:  January/February 1997, 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

Ingredients

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Nutrition

Per serving : 239 Calories; 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

1 Carbohydrate Serving

Exchanges: 1/2 fruit, 2 vegetable, 2 lean meat, 1/2 fat

Tips & Notes