Sirloin and Broccoli Stir-Fry: Diabetes & Heart Healthy Cookbook, 2nd Ed.
With fragrant Asian seasonings and bright, fresh vegetables, this Sirloin Broccoli Stir-Fry makes a delicious meal sure to please everyone. Add in the brown rice to create a complete, heart-healthy meal featuring protein, vegetables, and whole grains.
This recipe is from our new cookbook, Diabetes & Heart Healthy Cookbook, 2nd Edition by the American Diabetes Association and the American Heart Association.
Yield: 4 cups stir-fry and 2 cups rice
Serving Size: 1 cup stir-fry and 1/2 cup rice
1 tablespoon cornstarch
1 tablespoon soy sauce (lowest sodium available)
1 teaspoon grated peeled gingerroot
1 medium garlic clove, minced
1 pound boneless sirloin steak, all visible fat discarded, cut crosswire into 1/4-inch strips, longer strips halved crosswise
1 cup uncooked instant brown rice
1 cup fat-free, low-sodium beef broth
2 tablespoons hoisin sauce (lowest sodium available)
1 teaspoon toasted sesame oil
1 teaspoon canola or corn oil
3 ounces broccoli florets, broken into bite-size pieces
1 medium yellow summer squash
4 medium green onions, thinly sliced
2 ounces red cabbage, shredded
1-2 tablespoons water (as needed)
- Put the cornstarch in a medium bowl. Add the soy sauce, gingerroot, and garlic, whisking to dissolve the cornstarch. Add the beef, turning to coat. Cover and refrigerate for 10 minutes, turning occasionally.
- Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Set aside.
- In a small bowl, whisk together the broth, hoisin sauce, and sesame oil. Set aside.
- In a large nonstick skillet or wok, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the beef mixture for 5 minutes, or until the beef is browned on the outside (it may be slightly pink in the center), stirring constantly. Transfer the beef mixture to a large plate.
- In the same skillet, still over medium-high heat, stir together the remaining ingredients except the water. Cook for 2-3 minutes, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water.
- Return the beef mixture to the skillet. Pour in the broth mixture, stirring to combine. Cook for 1-2 minutes, or until the broth mixture thickens, stirring occasionally. Serve the stir-fry over rice.
Calories from Fat: 80
Total Fat: 9g
Saturated Fat: 2.5g
Trans Fat: 0.5g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 4g
Total Carbohydrate: 47g
Dietary Fiber: 4g
3 starch, 4 lean meat