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Have a Plant: Fruits & Veggies for Better Health

Thai Broccoli Beef Stir Fry

This robust broccoli and beef stir fry is healthy … and colorful! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 20 minutes
  • 1 lb lean beef round steak, cut into strips
  • 1 Tbsp peanut oil
  • 1 cup sliced green onions
  • 14 oz broccoli, chopped (about 6 cups)
  • 1 cup green pepper, chopped
  • ½ cup Thai peanut sauce
  • ½ cup beef broth, fat-free, low-sodium
  • 2 tsp cornstarch
  • ½ cup cilantro, chopped
  • ¼ cup dry roasted peanuts, chopped
Stir-fry beef in oil until browned. Add vegetables and cover, cooking until crisp-tender, about 5 minutes. Thicken broth with cornstarch; add peanut sauce. Stir sauce into beef mixture. Cover and heat for about 5 minutes. Stir in cilantro. Spoon stir fry to serving dishes and garnish with peanuts. Serve.
 
Serves: 8
 
1 Cup of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 180
Total Fat: 8g
Saturated Fat: 1.5g
% of Calories from Fat: 40%
% Calories from Sat Fat: 7.5%
Protein: 17g
Carbohydrates: 11g
Cholesterol: 35mg
Dietary Fiber: 3g
Sodium: 410mg
 
Each serving provides: An excellent source of vitamins A, C and K, and a good source of fiber, vitamins B2, B3, B6, and B12, zinc, selenium, potassium, phosphorous, manganese, iron, and folate.

Recipe courtesy of the University of Illinois Extension Recipes for Diabetes.
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