Sesame Orange Beef & Broccolini Stir-Fry

Sesame Orange Beef & Broccolini Stir-Fry

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From: Diabetic Living Magazine

Skip the Chinese takeout tonight and make your own. This vibrant beef stir-fry dish is loaded with mild broccolini, fresh orange sections, and crisp-tender red pepper strips. Served over brown rice, it's ready in just 40 minutes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ½ cup long grain brown rice
  • 1 tablespoon finely shredded orange peel
  • ¼ cup orange juice
  • ¼ cup reduced-sodium beef broth
  • 2 tablespoons low-sugar orange marmalade
  • 2 tablespoons reduced-sodium soy sauce
  • 1-2 tablespoons chili garlic sauce
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon cornstarch
  • 12 ounces beef shoulder petite tender, cut into bite-size strips
  • 2 teaspoons vegetable oil
  • 6 cloves garlic, minced
  • 1 tablespoon grated fresh ginger
  • 8 ounces broccolini, trimmed and cut into 2-inch pieces
  • 1 large red bell pepper, seeded and cut into bite-size strips
  • 6 scallions, bias-sliced into 2-inch pieces
  • 2 oranges, sectioned
  • 1 tablespoon sesame seeds, toasted

Preparation

  • Prep

  • Ready In

  1. Cook brown rice in a small saucepan according to package directions. Keep warm.
  2. Meanwhile, combine orange peel, orange juice, broth, marmalade, soy sauce, chili garlic sauce, and toasted sesame oil in a small bowl. Whisk in cornstarch. Set aside.
  3. Coat a large nonstick skillet or wok with cooking spray. Add beef; stir-fry for 2 to 3 minutes or until desired doneness. Transfer to a bowl. Add vegetable oil to the skillet. Add garlic and ginger to the hot oil; stir-fry for 30 seconds. Add broccolini; stir-fry for 3 minutes more. Add bell pepper and scallions; stir-fry 2 minutes more.
  4. Return the beef to the skillet. Stir the cornstarch mixture well and add to the skillet. Cook and stir until thick and bubbly. Add orange sections; cook and stir for 1 minute more.
  5. Divide the reserved warm rice among four plates; top with the beef mixture and sesame seeds.
  • To make ahead: Prepare through Step 2. Transfer the cooked rice and the cornstarch mixture to two separate airtight storage containers. Cut up all the vegetables and fruit; place in additional airtight storage containers. Cover and seal all the containers and refrigerate for up to 3 days. Transfer the sliced beef to a freezer container. Cover and seal; freeze for up to 1 month. A day before serving, place the frozen beef in refrigerator to thaw. To serve, continue as directed in Steps 3-5. To warm the rice, place the cooked rice in a microwave-safe bowl; cover with vented plastic wrap. Microwave on Medium (50% power) for 2½ to 3 minutes or until heated through, stirring once.

Nutrition information

  • Serving size: 1½ cups meat mixture and ⅓ cup rice
  • Per serving: 355 calories; 11 g fat(3 g sat); 5 g fiber; 41 g carbohydrates; 23 g protein; 92 mcg folate; 48 mg cholesterol; 13 g sugars; 1,889 IU vitamin A; 132 mg vitamin C; 110 mg calcium; 3 mg iron; 470 mg sodium; 772 mg potassium
  • Nutrition Bonus: Vitamin C (220% daily value), Vitamin A (38% dv), Folate (23% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 1½ starch, 1 fruit, 1 vegetable, ½ fat

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