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Spicy Orange Beef & Broccoli Stir-Fry

January/February 1997, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 4 (49 votes)

Hints of orange and a touch of heat dress up a classic combination. Serve with rice.



READER'S COMMENT:
"really enjoyed this, I used 1 habenero pepper instead of dried chilies for freshness. Ended up pretty spicy but balanced by the orange flavor. Will definitely make again "
Spicy Orange Beef & Broccoli Stir-Fry Recipe

Makes: 6 servings, generous 1 cup each

Active Time:

Total Time:

Ingredients

  • 3 oranges
  • 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

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.

Tips & Notes

  • Freezing the beef sirloin for 30 minutes makes it easier to cut into very thin slices.

Nutrition

Per serving: 239 calories; 6 g fat (2 g sat, 2 g mono); 40 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 21 g protein; 6 g fiber; 343 mg sodium; 1040 mg potassium.

Nutrition Bonus: Vitamin C (400% daily value), Vitamin A (130% dv)

Carbohydrate Servings: 1

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



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