BROCCOLI SOY SAUCE STIR FRY RECIPES

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BEEF BROCCOLI STIR-FRY RECIPE: HOW TO MAKE IT



Beef Broccoli Stir-Fry Recipe: How to Make It image

My family often requests this tasty beef and broccoli stir fry. It's great because it combines tender beef and nutritious vegetables in one dish. We enjoy this broccoli beef recipe year-round but especially in summer, when I grow my own broccoli and onions. Plus, it doesn't heat up the kitchen. —Ruth Stahl, Shepherd, Montana

Provided by Taste of Home

Categories     Dinner

Total Time 25 minutes

Prep Time 5 minutes

Cook Time 20 minutes

Yield 4 servings.

Number Of Ingredients 11

1/2 teaspoon garlic powder
3 tablespoons cornstarch, divided
2 tablespoons plus 1/2 cup water, divided
1 pound boneless beef top round steak, cut into thin 2-inch strips
1/4 cup soy sauce
2 tablespoons brown sugar
1 teaspoon ground ginger
2 tablespoons canola oil, divided
4 cups fresh broccoli florets
1 small onion, cut into thin wedges
Hot cooked rice

Steps:

  • Mix garlic powder and 2 tablespoons each cornstarch and water; toss with beef. In a small bowl, mix soy sauce, brown sugar, ginger and the remaining cornstarch and water until smooth., In a large skillet, heat 1 tablespoon oil over medium-high heat; stir-fry beef until browned, 2-3 minutes. Remove from pan., In same pan, stir-fry broccoli and onion in remaining oil over medium-high heat until crisp-tender, 4-5 minutes. Stir soy sauce mixture; add to pan. Cook and stir until thickened, 1-2 minutes. Return beef to pan; heat through. Serve with rice.

Nutrition Facts : Calories 291 calories, FatContent 11g fat (2g saturated fat), CholesterolContent 63mg cholesterol, SodiumContent 974mg sodium, CarbohydrateContent 18g carbohydrate (9g sugars, FiberContent 2g fiber), ProteinContent 30g protein.

HONEY SOY CHICKEN AND BROCCOLI STIR-FRY - HEALTHY FOOD GUIDE



Honey soy chicken and broccoli stir-fry - Healthy Food Guide image

Ready in 15 minutes, we've added broccoli and capsicum to pump up the fibre in this chicken stir-fry. And check out the tips for how to add more flavour.

Provided by Liz Macri

Total Time 15 minutes

Prep Time 5 minutes

Cook Time 10 minutes

Yield 4

Number Of Ingredients 9

2 large carrots, cut into matchsticks
1 large green capsicum, thinly sliced
1 small head broccoli, cut into small florets
500g skinless chicken breasts, cut into strips
3 tablespoons honey
2 tablespoons reduced-salt, gluten-free tamari
2 x 250g pouches microwavable low-GI white rice, to serve
2 tablespoons unsalted cashews
...

Steps:

  • 1 Lightly spray a large non-stick frying pan or wok with olive oil and heat over high heat. Add vegetables and cook, stirring, for 2–3 minutes or until tender. Transfer to a bowl and set aside.
  • 2 Lightly re-spray pan with olive oil. Add chicken and cook, stirring, for 3–4 minutes or until browned. Add honey, tamari and cooked vegetables and cook, stirring, for 2 minutes or until sauce is bubbling and chicken is cooked through.
  • 3 Heat rice according to packet instructions. Add cashews to stir-fry, then serve with rice.

Nutrition Facts : ServingSize 4 serves, Calories 486 calories, FatContent 9.3 g, CarbohydrateContent 57.8 g

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My family often requests this tasty beef and broccoli stir fry. It's great because it combines tender beef and nutritious vegetables in one dish. We enjoy this broccoli beef recipe year-round but especially in summer, when I grow my own broccoli and onions. Plus, it doesn't heat up the kitchen. —Ruth Stahl, Shepherd, Montana
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If I were making it again, I'd add more of both lime juice and soy sauce, and I'd either use full-fat coconut milk or drain some of the watery part off of the low-fat kind. As many of the photos show, the dish is quite runny for a stir-fry …
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Oct 27, 2020 · The sauce came out PERFECT (flavor and texture) and I’m now able to replicate our favorite restaurant at home…well, except for the speed at which they churn out dishes. ? . My modifications – I did add cornstarch to the tofu, fry it first, and remove from the wok. I just stir fried the broccoli …
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