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Beef and Broccoli Stir-Fry

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Beef and Broccoli Stir-Fry
  • Prep Time 20 min
  • Total Time 20 min
  • Servings 4
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Try an Asian noodle bowl for dinner tonight. By making this quick dish at home, you control the fat, calories and sodium.

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) frozen 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.
Tips  

Steak can be partially frozen for easy slicing.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
360
(
Calories from Fat
45
)
Daily Value
Total Fat
5g
8%
(
Saturated Fat
1 1/2g
7%
,
Trans Fat
0g
)
Cholesterol
60mg
20%
Sodium
480mg
20%
Potassium
550mg
16%
Total Carbohydrate
44g
15%
(
Dietary Fiber
6g
24%
,
Sugars
9g
)
Protein
34g
Daily Value*:
Vitamin A
30%
30%
Vitamin C
70%
70%
Calcium
4%
4%
Iron
20%
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 Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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