Scallion-Ginger Beef & Broccoli

[the_cooking_mom]

Вкусное блюдо, очень вкусный соус, хотя я бы предпочла его веганским. Вместо говядины грибы, сладкие перцы или горошек, можно тофу. Вместо риса делала с орзо - отлично! Вместо куриного бульона - сакэ.

⅓ cup reduced-sodium tamari or soy sauce
¼ cup low-sodium chicken broth (сакэ)
2 tablespoons brown sugar
2 tablespoons cornstarch, divided
1 pound sirloin steak, thinly sliced
3 tablespoons peanut or canola oil, divided
6 cups broccoli florets ½ cup sliced scallions, plus more for garnish
1 tablespoon finely grated ginger
1 teaspoon finely grated garlic
2 cups cooked brown rice
Crushed red pepper for garnish

Whisk tamari (or soy sauce), broth, brown sugar and 1 tablespoon cornstarch in a small bowl. Toss steak with the remaining 1 tablespoon cornstarch.

Heat 2 tablespoons oil in a large flat-bottom wok or cast-iron skillet over medium-high heat. Add the steak and cook, stirring once, until browned, about 4 minutes. Transfer to a clean plate. Add the remaining 1 tablespoon oil and broccoli; cook, stirring occasionally, until slightly tender, about 2 minutes. Stir in scallions, ginger and garlic; cook, stirring, until fragrant, about 30 seconds. Whisk the tamari mixture and add it, along with the beef, back to the pan; cook until the sauce thickens, about 1 minute. Serve over brown rice and garnish with crushed red pepper, if desired.

Serving size: 1 cup beef & broccoli & ½ cup rice
Per serving: 440 calories; 16 g fat(4 g sat); 4 g fiber; 43 g carbohydrates; 30 g protein; 101 mcg folate; 59 mg cholesterol; 9 g sugars; 7 g added sugars; 3,320 IU vitamin A; 102 mg vitamin C; 85 mg calcium; 5 mg iron; 741 mg sodium; 781 mg potassium
Nutrition Bonus: Vitamin C (170% daily value), Vitamin A (66% dv), Iron (28% dv), Folate (25% dv)
Carbohydrate Servings: 3
Exchanges: 3 lean protein, 2 fat, 2 starch, 1 vegetable, ½ other carbohydrate

Источник: http://www.eatingwell.com/recipe/275034/scallion-ginger-beef-broccoli/?did=416306-20190815&utm_campaign=daily-nosh_newsletter&utm_source=eatingwell.com&utm_medium=email&utm_content=081519&cid=416306&mid=23609593579