Ginger Beef and Broccoli Stir-Fry
This recipe is taken from the 2002 Milk Calendar. A stir-fry is a guaranteed way to please everyone in your family; a satisfying and tasty mixture of beef, vegetables, herbs and spices. Serve over rice or Chinese noodles.
- Prep: 10 min
- Cooking: 10 min - 15 min
Ingredients
- 2 tbsp (30 mL) cornstarch
- 1/4 cup (60 mL) soy sauce
- 1 tbsp (15 mL) lemon juice or dry sherry
- 1 lb (450 g) stir-fry beef strips
- 1 cup (250 mL) Milk
- 1/2 tsp (2 mL) hot pepper sauce or chili paste
- 2 tbsp (30 mL) vegetable oil
- 1 sliced onion
- 4 garlic cloves minced
- 2 tbsp (30 mL) minced fresh ginger root
- 6 cups (1.5 L) broccoli pieces (1 1/2 lb/675 g)
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Preparation
In bowl, stir together half each of the cornstarch and soy sauce with the lemon juice; add beef and stir to coat. In separate bowl, stir together milk, remaining cornstarch and soy sauce and hot pepper sauce; set aside.
In wok or nonstick skillet, heat oil over high heat; stir-fry beef mixture and onion for 2 min or until browned. Add garlic, ginger and broccoli; stir-fry for 2 min.
Stir in milk mixture; cook, stirring often, for 4 min or until sauce is thickened and broccoli is tender-crisp.
Tips
For the Adventurous: Transform this dish into an exotic taste experience by using sherry in place of the lemon juice, adding 1/4 cup (60 mL) oyster sauce or Hoisin sauce along with milk and 2 cups (500 mL) of chopped bok choy along with broccoli.
Healthy Eating Tip: Veggie vitality- The broccoli in this recipe provides an excellent source of vitamin C. Vitamin C promotes healthy gums and teeth and helps in healing wounds.
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Nutritional information
Per serving| Energy: | 365 Calories |
| Protein: | 34 g |
| Carbohydrate: | 20 g |
| Fat: | 17 g |
| Fibre: | 4.1 g |
| Sodium: | 1171 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 15 % / 161 mg |
| Vitamin C: | 190 % |
| Vitamin B12: | 138 % |
| Zinc: | 75 % |
| Niacin: | 53 % |
