Beef and Broccoli Stir-Fry

Try an Asian noodle bowl for dinner tonight. By making this quick dish at home, you control the fat, calories and sodium.

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37 Ratings

5 Stars 65%

4 Stars 22%

3 Stars 11%

2 Stars

1 Stars

Member Reviews ( 16 )

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 360
Fat 5g
Saturated Fat 1 1/2g
Sodium 480mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 360
Calories from Fat: 45),

% Daily Value

Total Fat: 5g; 5%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 60mg; 60%;
Sodium: 480mg; 480%;
Total Carbohydrate: 44g; 44%
(Dietary Fiber 6g 6% Sugars 9g 9% ),
Protein: 34g; 34%

% Daily Value*:

Vitamin A: 30%;
Vitamin C: 70%;
Calcium: 4%;
Iron: 20%;

Exchanges:

2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

3

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 20 min
Servings 4

Ingredients

6: oz uncooked whole wheat spaghetti

1: teaspoon canola or vegetable oil

3/4: lb boneless beef top sirloin steak, trimmed of fat, cut into 1/8-inch slices

1: large red, yellow or orange bell pepper, cut into 1-inch pieces

1: small onion, cut into 1/4-inch wedges

1: bag (10 oz) Cascadian Farm® frozen organic broccoli florets

1/3: cup water

1/4: teaspoon crushed red pepper flakes

1/3: cup reduced-sodium teriyaki sauce

2: teaspoons cornstarch

2: tablespoons chopped green onions (2 medium)

Directions

1 Cook and drain spaghetti as directed on package, omitting salt; cover to keep warm.
2 Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Add beef; cook and stir 1 to 2 minutes until beef is no longer pink; remove from pan.
3 Add bell pepper and onion to skillet; cook and stir 1 minute. Add broccoli; cook and stir 1 minute longer. Stir in water and crushed red pepper. Reduce heat to low; cover and cook 3 to 4 minutes or until broccoli is crisp-tender.
4 In small cup, mix teriyaki sauce and cornstarch. Stir teriyaki sauce and beef into broccoli mixture in skillet. Cook and stir over high heat until sauce is thickened and heated through. Toss broccoli mixture with spaghetti. Garnish with green onions.

Did You Know?

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Expert Tips

Steak can be partially frozen for easy slicing.

Reviews

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1 - 3 of 16 Reviews View All

Posted 1/4/2013 2:36:06 PM REPORT ABUSE WinnieU said:

Rating:

This recipe was Amazing and so healthy. I made a few of modifications such as serenading the beef in Montreal Steak Rub and Worcestershire Sauce prior to searing on the skillet, using both red and yellow onions to make it sweeter, and using both terriyaki and low sodium soy sauce. Everything else was exactly as the recipe called for. Will definitely make this a once a month meal. it was sooo good!

Posted 10/25/2012 7:59:41 PM REPORT ABUSE cupcake2020 said:

Rating:

Very healthy and delicious recipe.

Posted 10/27/2011 9:12:23 AM REPORT ABUSE xjm25x said:

Rating:

This recipe was GREAT! I bought beef that was already cut and ready for a stir-fry, a little cheaper than the Sirloin Steak, and it's pre-cut! Also, I didn't have any Teriyaki sauce and was running out of Soy Sauce. I used the small amount of soy sauce I had(less than 1/4 cup) and 1 teaspoon of cornstarch. It still came out tasting great! If I were to make this again, I would probably use the same measurements for the soysauce and cornstarch. I was able to taste the full flavor of the beef and broccoli with a hint of flavor, rather than it being over powered. I'm looking forward to the leftovers!

1 - 3 of 16 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 09/19/2012. NOTE: We do not include optional ingredients in our calculations.

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