Post by Neversatisfied on Apr 21, 2007 20:40:55 GMT -5
2 lb. eye of round roast, very thinly sliced
2 teaspoons cooking oil, divided
1 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon ground ginger
6 cups broccoli florets
1 cup broth or water
4 tablespoons reduced sodium teriyaki sauce
1 1/2 cups (dry) brown rice
1 tablespoon reduced sodium soy sauce
Heat one teaspoon oil in a large dutch oven or covered skillet. Add half of the roast and brown. Remove meat and repeat with other teaspoon of oil and roast. Return all of the roast to the pan, add salt, pepper, ginger, broccoli and broth or water. Cover and steam until broccoli is tender, about 6 minutes. Remove from heat and add teriyaki sauce.
Cook rice according to package directions, adding 1 tablespoon soy sauce to the cooking water.
To serve, use 1/2 cup cooked rice and top with 1 1/2 cups beef and broccoli mixture. Season with additional reduced sodium soy sauce, if desired.
Makes 6 servings.
Per serving: 420 calories; 10g fat, 36g carbs, 46g protein.
Tip: To slice meat very thinly, partially freeze first, then use a very sharp knife and shave meat, cutting against the grain.
2 teaspoons cooking oil, divided
1 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon ground ginger
6 cups broccoli florets
1 cup broth or water
4 tablespoons reduced sodium teriyaki sauce
1 1/2 cups (dry) brown rice
1 tablespoon reduced sodium soy sauce
Heat one teaspoon oil in a large dutch oven or covered skillet. Add half of the roast and brown. Remove meat and repeat with other teaspoon of oil and roast. Return all of the roast to the pan, add salt, pepper, ginger, broccoli and broth or water. Cover and steam until broccoli is tender, about 6 minutes. Remove from heat and add teriyaki sauce.
Cook rice according to package directions, adding 1 tablespoon soy sauce to the cooking water.
To serve, use 1/2 cup cooked rice and top with 1 1/2 cups beef and broccoli mixture. Season with additional reduced sodium soy sauce, if desired.
Makes 6 servings.
Per serving: 420 calories; 10g fat, 36g carbs, 46g protein.
Tip: To slice meat very thinly, partially freeze first, then use a very sharp knife and shave meat, cutting against the grain.