Spicy Orange Beef & Broccoli Stir-Fry

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With fresh broccoli, ginger, red bell peppers and plenty of fresh citrus, this healthy beef stir-fry is sure to become a favorite. And it's ready in 30 minutes, making it the perfect healthy weeknight dinner. Serve with brown rice.

Spicy Orange Beef & Broccoli Stir-Fry
Cook Time:
30 mins
Total Time:
30 mins
Servings:
6
Yield:
6 generous cups

Ingredients

  • 3 oranges

  • 3 tablespoons reduced-sodium soy sauce

  • 1 tablespoon Chinese rice wine, or dry sherry

  • 1 tablespoon cornstarch

  • ½ teaspoon sugar

  • 3 teaspoons peanut oil, or canola oil, divided

  • 1 pound beef sirloin, trimmed and sliced against the grain into 1/8-inch-thick slices

  • 2 tablespoons minced garlic

  • 2 tablespoons minced fresh ginger

  • 6-8 small dried red chiles

  • 2 pounds broccoli, cut into small florets (6 cups)

  • cup water

  • 1 red bell pepper, seeded and sliced

  • ½ cup sliced scallion greens

Directions

  1. With a small sharp knife or vegetable peeler, carefully pare wide strips of zest from one of the oranges. Cut zest into 1-inch strips and set aside. Squeeze juice from all the oranges into a small bowl (for about 3/4 cup). Add soy sauce, rice wine (or sherry), cornstarch and sugar and stir to combine; set aside.

  2. Heat 1 teaspoon oil in a wok or large skillet over high heat until almost smoking. Add beef and stir-fry just until no longer pink on the outside, about 1 minute. Transfer to a plate lined with paper towels and set aside.

  3. Add the remaining 2 teaspoons oil to the pan and heat until very hot. Add garlic, ginger, chiles and the reserved orange zest; stir-fry until fragrant, about 30 seconds. Add broccoli and water. Cover and steam, stirring occasionally, until the water has evaporated and the broccoli sizzles, about 3 minutes. Add bell pepper and stir-fry for 1 minute more.

  4. Stir the reserved orange sauce and pour it into the wok. Bring to a boil, stirring; cook until the sauce has thickened slightly, 1 to 2 minutes. Add scallion greens and the reserved beef and toss to coat with sauce; heat through.

Tips

Freezing the beef sirloin for 30 minutes makes it easier to cut into very thin slices.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Originally appeared: EatingWell Magazine, January/February 1997

Nutrition Facts (per serving)

238 Calories
6g Fat
27g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 238
% Daily Value *
Total Carbohydrate 27g 10%
Dietary Fiber 6g 21%
Total Sugars 12g
Protein 21g 42%
Total Fat 6g 8%
Saturated Fat 2g 8%
Cholesterol 40mg 13%
Vitamin A 5624IU 112%
Vitamin C 232mg 258%
Folate 165mcg 41%
Sodium 343mg 15%
Calcium 112mg 9%
Iron 3mg 17%
Magnesium 73mg 17%
Potassium 1038mg 22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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