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Beef and Broccoli Stir-Fry with Brown Rice

  • Category: LiveSmart
  • Posted On:
  • Written By: Baldwin

Diabetic Gluten-Free Heart Healthy Serves 4

Take-out beef and broccoli is typically loaded with sodium and dripping in unhealthy sauce. With this beef stir-fry recipe, you’ll get all the good taste of this Chinese food favorite without the unhealthy additives.


  • 2 Tbsp dry sherry or red wine

  • 2 Tbsp low-sodium soy sauce (gluten free if needed)

  • 1 tsp sugar

  • 1 lb boneless flank steak, cut diagonally across grain into thin slices

  • 1/2 cup beef broth (gluten free if needed)

  • 1 Tbsp cornstarch or arrowroot

  • 1 Tbsp hoisin sauce (gluten free if needed)

  • 1 Tbsp olive oil

  • 1 tsp chopped fresh ginger

  • 3 garlic cloves, minced

  • 4 cups broccoli florets

  • 1/3 cup sliced scallions

  • 1/2 cup water chestnuts

  • 1/2 tsp sesame seeds (optional)

  • 2 cups cooked brown rice


  • In a bowl, combine 1 tablespoon of the sherry, 1 tablespoon of the soy sauce, sugar and flank steak. Set aside. In a small bowl, stir together the remaining 1 tablespoon sherry, the remaining 1 tablespoon soy sauce, broth, cornstarch and hoisin. Set aside.
  • Lightly coat a skillet with nonstick cooking spray and heat on medium high. Add the beef mixture and cook for 3 minutes, or until browned. Remove beef from skillet and drain the juices.
  • Add oil to skillet. Add ginger and garlic and cook for 30 seconds, stirring constantly. Add broccoli and 1/4 cup water and cook for 2 to 3 minutes, or until broccoli is softened but still crisp. Add scallions and cook for 1 minute, stirring constantly. Add broth mixture, beef mixture and water chestnuts; cook for 2 minutes, or until beef is thoroughly heated and sauce is slightly thick. Sprinkle with sesame seeds, if using. Serve beef mixture over rice.

This Recipe first appeared in Health eCooks®.

Nutrition Facts

Serving size: 1 1/2 cups beef and broccoli; 1/2 cup rice

Per Serving: Calories: 434; Fat: 13g; Saturated Fat: 4g; Cholesterol: 62mg; Sodium: 467mg; Carbohydrates: 36g; Fiber: 3g; Protein: 37g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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