Italian Beef and Broccoli

Italian Beef and Broccoli

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From: Diabetic Living Magazine

This delicious beef dinner can be on the table in under an hour. You'll enjoy the thinly sliced sirloin steak, broccoli and tomatoes served in a creamy spinach sauce over penne pasta.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 6 ounces dried multi-grain or whole-grain penne pasta (2 cups)
  • 3 cups small broccoli florets
  • Olive oil nonstick cooking spray
  • 1 medium onion, halved and thinly sliced
  • 12 ounces boneless beef sirloin steak, cut into thin bite-size strips
  • 2 teaspoons dried Italian seasoning, crushed
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 4 teaspoons olive oil
  • 4 cloves garlic, very thinly sliced
  • 2 cups cherry tomatoes, halved, or 2 cups chopped, cored fresh tomatoes
  • 2 cups coarsely chopped fresh spinach
  • ½ cup fat-free half-and-half
  • 2 ounces Parmesan cheese, shaved or coarsely shredded
  • ½ cup coarsely chopped fresh basil or 2 tablespoons snipped fresh oregano

Preparation

  • Prep

  • Ready In

  1. In a large pot, cook penne in a large amount of boiling, salted water according to package directions, adding the broccoli florets for the last 3 minutes of cooking. Before draining the pasta, remove and set aside ½ cup of the pasta cooking water. Drain pasta and broccoli and set aside.
  2. Meanwhile, coat a very large nonstick skillet with cooking spray; heat over medium heat. Add onion. Cook for 5 minutes or until tender, stirring occasionally. Transfer onion to a medium bowl and set aside.
  3. Place steak strips in a large bowl. Sprinkle with Italian seasoning, salt and pepper. Toss to coat. Add 2 teaspoons of the olive oil to the skillet used for cooking the onion. Heat over medium-high heat. Add the steak strips. Cook for 3 to 5 minutes or until steak strips are slightly pink in the centers, stirring frequently. Add cooked beef strips to the bowl with the onion.
  4. Add remaining 2 teaspoons olive oil to the same skillet and heat over medium heat. Add garlic; cook and stir for 10 to 20 seconds or until garlic is just starting to brown. Add tomatoes. Cook for 2 to 3 minutes or until tomatoes are softened. Using the back of a wooden spoon, mash tomatoes slightly.
  5. Add drained pasta and broccoli and the reserved pasta cooking water to the skillet with the tomatoes. Cook, uncovered, for 2 to 3 minutes or until heated through. Add the beef and onion mixture, the spinach and half-and-half. Cook and stir for 1 to 2 minutes or until heated through and sauce clings to pasta. Divide pasta mixture among four serving plates. Sprinkle with Parmesan cheese and fresh basil before serving.

Nutrition information

  • Serving size: 2 cups
  • Per serving: 426 calories; 14 g fat(5 g sat); 9 g fiber; 48 g carbohydrates; 30 g protein; 73 mcg folate; 57 mg cholesterol; 8 g sugars; 3,429 IU vitamin A; 86 mg vitamin C; 302 mg calcium; 5 mg iron; 577 mg sodium; 848 mg potassium
  • Nutrition Bonus: Vitamin C (143% daily value), Vitamin A (69% dv), Calcium (30% dv), Iron (28% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 lean protein, 3 vegetable, 2 starch, 1½ fat

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