Szechuan Beef and Broccoli


This is a really easy dish, and also pretty spicy.  Bernie and I are not huge garlic fans, so I cut it in half, but based on personal taste you may want to use the original amount.

Szechuan Beef and Broccoli, from the Biggest Loser Family Cookbook

1 pound top round steak, sliced against the grain into scant 1/4″ thick strips
1 1/2 teaspoon garlic powder
salt, to taste <— I just use a dash
ground black pepper, to taste
olive oil spray
1 (14 oz. 24 oz.) bag frozen broccoli
1 tablespoon teaspoon minced garlic
2 teaspoons toasted sesame oil olive oil
1/4 cup bottled Szechuan stir-fry sauce

In a large bowl combine the steak, garlic powder, salt and pepper and toss until well combined.

Place a large nonstick skillet or nonstick wok over high heat. When hot, mist with the olive oil spray. Add the broccoli and garlic and cook, stirring 4-6 minutes, or until the garlic softens and the broccoli is heated through and crisp-tender, being careful not to burn the garlic, transfer to a large bowl and cover to keep warm.

Return the pan to high heat and add 1 teaspoon of olive oil. When hot, add half of the steak in a single layer and cook, stirring occasionally until lightly browned on both sides, 1-2 minutes. Transfer the steak to the bowl with vegetables and re-cover. Repeat with the remaining teaspoon of olive oil and steak. Return all the steak and vegetables to the pan and remove from heat. Add the sauce and mix well to coat. Divide among 4 bowls and serve over brown rice!

Makes 4 servings.

Nutrition per serving: 263.3 calories, 8.5g fat, 1.9g saturated fat, 64.6mg cholesterol, 636.6mg sodium, 16.8g carbohydrates, 6.9g fiber, 6.4g sugar, 32.9g protein.

Nutrition per serving – if served over 1/3 cup brown rice: 319 calories, 8.8g fat, 1.9g saturated fat, 64.6mg cholesterol, 643.3mg sodium, 28.8g carbohydrates, 7.6g fiber, 6.4g sugar, 34.2g protein.


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