Guest guest Posted June 6, 2008 Report Share Posted June 6, 2008 thanks Vicki, these look great! Stir-fry orange zest with fresh ginger list end Recipes for beef and broccoli stir-fries may be commonplace, but this one stands out. Stir-frying orange zest with fresh ginger gives the sauce extraordinary fragrance and satisfying flavor. This dish provides a generous quantity of vegetables balanced with lean protein, providing excellent nutritional value for the calories. For convenience, you can substitute 4 cups frozen broccoli florets for fresh and 2 1/2 cups frozen pepper stir-fry mix for the fresh bell pepper and onion. Preparation time: 30 minutes Cooking time: 8 minutesServes 4 magic-foods/orange-beef-stir-fry-with-broccoli-and-red-pepper-at magic-foods/orange-beef-stir-fry-with-broccoli-and-red-pepper-af You Will Need1/2 cup orange juice2 tablespoons reduced-sodium soy sauce1 tablespoon oyster-flavored sauce1 tablespoon rice vinegar1 1/2 teaspoons chile-garlic sauce or hot red pepper sauce1 1/2 teaspoons cornstarch1 tablespoon vegetable oil12 ounces (340 grams) flank steak, trimmed, halved lengthwise, and cut into 1/4-inch (5-millimeter)-thick slices1 tablespoon minced fresh ginger2 teaspoons freshly grated orange zest 3 garlic cloves, minced1 cup sliced onion (1 medium)1 pound (450 grams) broccoli crowns, cut into 1-inch (2.5-centimeter) florets (4 cups)1 red or yellow bell pepper, cut into 2- x 1/4-inch (5-centimeter x 5-millimeter) slivers (1 1/2 cups) What to Do1. In a small bowl, whisk together the orange juice, soy sauce, oyster-flavored sauce, vinegar, chile-garlic sauce (or hot sauce) and cornstarch; set aside. 2. Heat 1 teaspoon oil in a large nonstick skillet or stir-fry pan over high heat. Add half of the steak and cook, without stirring or turning, until browned on the underside, about 1 minute. Stir and turn the slices, then cook just until browned on the other side, about 30 seconds. Transfer to a plate. Add another 1 teaspoon oil, repeat with the remaining steak, and transfer to the plate. 3. Add the remaining 1 teaspoon oil to the skillet, then add the ginger, orange zest, and garlic and stir-fry until fragrant, 10 to 20 seconds. Add the onion and stir-fry for 1 minute. Add the broccoli and bell pepper and stir-fry for 30 seconds. Add 1/4 cup water, cover, and cook just until crisp-tender, about 1 1/2 minutes. Push the vegetables to the outside of the pan. Stir the reserved sauce, pour into the center of the pan, and cook, stirring, until glossy and thickened, about 1 minute. Stir the vegetables into the sauce, return the steak to the skillet, and turn to coat. TipA zester is the easiest way to remove zest from oranges and lemons. If you don’t have one, use a vegetable peeler and mince the peels. Or cover a grater with plastic wrap and use the side made for grating hard cheese. Per serving (1 1/2 cups)247 calories25 g protein17 g carbohydrates3 g fiber9 g total fat, 3 g saturated fat34 mg cholesterol655 mg sodium From Magic Foods Our days are happier when we give people a bit of our heart rather than a piece of our mind. Quote Link to comment Share on other sites More sharing options...
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