Main Dish 191 Calorie Oriental Beef and Broccoli

Main Dish 191 Calorie Oriental Beef and Broccoli


INGREDIENTS:
1/4 pound beef top round steak
1 tablespoon soy sauce
1 tablespoon vinegar
1 tablespoon molasses
1 clove garlic, minced
1/8 to 1/4 teaspoon crushed red pepper
1 cup thinly bias-sliced carrots
6 cups fresh broccoli flowerets
11/2 teaspoons cornstarch
1 tablespoon water
DIRECTIONS:
Partially freeze meat. Thinly slice meat across the grain into bite-size strips. Set aside.
In a 2-quart casserole stir together soy sauce, vinegar, molasses, garlic, and red pepper. Stir in
meat. Cover and let stand at room temperature for IO minutes.
Cook meat mixture, covered, on I 00% power (high) for 3 to 5 minutes or till meat is no longer pink, stirring
every 2 minutes.
With a slotted spoon, remove meat from casserole; set aside. Reserve juices in casserole.
Add carrots to juices in casserole. Cook, covered, on high for I minute. Add broccoli and cook 4 to 6 minutes
more or till vegetables are nearly crisp-tender, stirring every 2 minutes.
Stir together cornstarch and water; stir into vegetables. Cook, uncovered, on high for 2 to 3 minutes or till
slightly thickened, stirring after every minute. Stir in meat. Cook, covered, on high for I minute or till
heated through.
Serves 4.
TIME:
Preparation Time: 15 min.
Marinating Time: I 0 min.
Cooking Time: II min.

NUTRITIONAL INFORMATION PER SERVING:
24g protein
14g carbohydrate
5g fat
53mg cholesterol
341 mg sodium
844mg potassium
-Low Fat -Low Cholesterol