Beef and Broccoli

Fresh broccoli is loaded with vitamins and minerals, and beef tenderloin is one of the leanest cuts around. Together they make this classic Chinese dish an excellent choice for lighter eating.


Makes 4 servings


1 pound beef tenderloin steaks
2 teaspoons minced fresh ginger
2 cloves garlic, minced
1/2 teaspoon vegetable oil
3 cups broccoli florets
1/4 cup water
2 tablespoons bottled teriyaki sauce
2 cups hot cooked white rice


  1. Cut beef crosswise into 1/8-inch-thick slices. Toss beef with ginger and garlic in medium bowl.
  2. Heat oil in wok or large nonstick skillet over medium heat. Add half of beef mixture; stir-fry 2 to 3 minutes or until beef is barely pink in center. Remove. Repeat with remaining beef. Remove and reserve.
  3. Add broccoli and water to wok; cover and steam 3 to 5 minutes or until broccoli is crisp-tender.
  4. Return beef and any accumulated juices to wok. Add teriyaki sauce. Cook until heated through. Serve over rice.

Nutritional Information

Serving Size: 1/4 of total recipe (with 1/2 cup cooked rice) without garnish
Calories 392
Calories from Fat 26 %
Total Fat 11 g
Saturated Fat 4 g
Cholesterol 95 mg
Carbohydrate 34 g
Fiber 3 g
Protein 37 g
Sodium 393 mg

Dietary Exchange

Starch 2
Vegetable 1
Meat 4

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