BROCCOLI CUTS RECIPES

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BROCCOLI BEEF - SKINNYTASTE



Broccoli Beef - Skinnytaste image

This Broccoli Beef satisfies my craving for Chinese takeout but with less oil and sugar than what you’ll find at most restaurants.

Provided by Gina

Categories     Brunch    Dinner    Lunch

Total Time 30 minutes

Prep Time 15 minutes

Cook Time 15 minutes

Yield 4

Number Of Ingredients 13

1 pound flank steak, cut into thin strips
1/2 teaspoon ground white pepper
1/2 cup low sodium soy sauce (or gluten-free tamari)
1 tablespoon brown sugar
5 cloves garlic (minced)
1 one-inch piece fresh ginger (peeled and grated)
1 tablespoon cornstarch (optional)
1 tablespoon sesame oil
1/2 yellow onion (sliced)
1 large head broccoli (cut into florets and blanched)
cooked rice or cauliflower rice (for serving)
1 tablespoon toasted sesame seeds
3 scallions (sliced on the bias)

Steps:

  • Season the beef with white pepper.
  • In a small bowl, whisk together the soy sauce, brown sugar, garlic, ginger, and cornstarch, if using. Set aside.
  • In a large nonstick skillet over high heat, warm 1/2 tablespoon of the sesame oil until just smoking. Add the beef and cook, stirring occasionally, until the meat is just about cooked through. Transfer to a plate and set aside.
  • Add the remaining 1/2 tablespoon of oil to the skillet, then add the onions and cook until they are softened, about 8 minutes.
  • Add the blanched and drained broccoli and cook for 1 minute. Then add the reserved sauce and stir to coat.
  • Return the beef to the skillet and continue to cook until the beef is cooked through and the sauce has reduced slightly, about 3 minutes more.
  • Transfer to serving plates over rice or veggie rice. Sprinkle with sesame seeds and scallions.

Nutrition Facts : Calories 315 kcal, CarbohydrateContent 24.5 g, ProteinContent 32 g, FatContent 12.5 g, SaturatedFatContent 3.5 g, CholesterolContent 78 mg, SodiumContent 1452 mg, FiberContent 6 g, SugarContent 10.5 g, ServingSize 3 /4 cup

LIGHT CHICKEN AND BROCCOLI BAKE RECIPE: HOW TO MAKE IT



Light Chicken and Broccoli Bake Recipe: How to Make It image

Cheesy chicken and broccoli bakes are the ultimate comfort food, but I wanted to give the classic casserole a healthier spin. Mine cuts down on fat and calories, but keeps the same cozy flavor. —Jenny Dubinsky, Inwood, West Virginia

Provided by Taste of Home

Categories     Dinner    Side Dishes

Total Time 30 minutes

Prep Time 15 minutes

Cook Time 15 minutes

Yield 4 servings.

Number Of Ingredients 9

2 large eggs
1 cup fat-free milk
1/2 cup reduced-fat biscuit/baking mix
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups frozen broccoli florets (about 9 ounces), thawed and drained
1 cup shredded rotisserie chicken
1 small onion, chopped
1/2 cup shredded cheddar cheese, divided

Steps:

  • Preheat oven to 400°. In a large bowl, whisk together first 5 ingredients. Stir in broccoli, chicken, onion and 1/4 cup cheese. Transfer to a greased 9-in. pie plate. Sprinkle with remaining cheese., Bake until golden brown and a knife inserted near the center comes out clean, 15-20 minutes. Let stand 10 minutes before serving.

Nutrition Facts : Calories 274 calories, FatContent 11g fat (4g saturated fat), CholesterolContent 139mg cholesterol, SodiumContent 667mg sodium, CarbohydrateContent 20g carbohydrate (7g sugars, FiberContent 3g fiber), ProteinContent 22g protein. Diabetic Exchanges 3 lean meat

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