HealtHy eats
Quick &Easy Utterly delicioUs weeknight dinners that are good for yoUr heart. By Irene Fong & The TesT KITchen
Beef and Broccoli Brown rice Bowl Hands-on time: 10 minutes Total time: 25 minutes Makes: 4 servings
Put down that takeout menu! Tis healthy spin on beef and broccoli will leave you feeling full and guilt-free. Tin bite-size pieces of fank steak are much easier to eat than long strips, so cut your fank steak in half lengthwise (with the grain) before thinly slicing it crosswise (against the grain).
2 tsp 340 g ¼ tsp 1 tbsp 3 6 cups ½ cup 1 1 tbsp
whole grain 20-minute brown rice (such as Uncle Ben’s) canola oil beef flank marinating steak, thinly sliced each salt and pepper minced fresh ginger cloves garlic, minced bite-size broccoli florets (about 250 g) sodium-reduced beef broth carrot, thinly sliced diagonally oyster sauce
In saucepan, combine 2 cups water and rice; bring to boil. Cover, reduce heat and simmer until no liquid remains, about 20 minutes. Fluf with fork; keep warm. Meanwhile, in large nonstick skillet, heat 1 tsp of the oil over medium-high heat; cook steak and half each of the salt and pepper, stirring, until no longer pink, about 3 minutes. Transfer to plate. Add remaining oil, ginger and garlic to pan; cook, stirring, until fragrant, about 1 minute. Add broccoli; cook, stirring, until bright green, about 1 minute. Add broth; cover, reduce heat to medium and cook just until broccoli is tender, about 3 minutes.
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Stir in carrot, oyster sauce and remaining salt and pepper; cook, stirring, until carrots are tender-crisp, about 2 minutes. Serve over rice. per serving: about 380 cal, 26 g pro, 11 g total fat (3 g sat. fat), 46 g carb (4 g dietary fibre, 2 g sugar), 40 mg chol, 443 mg sodium, 659 mg potassium. % RDI: 5% calcium, 19% iron, 49% vit A, 60% vit C, 16% folate.
canadianliving.com | MARCH 2014
PHOTOGRAPHY, JEFF COULSON. FOOD STYLING, DAVID GRENIER. PROP STYLING, CATHERINE DOHERTY
1 cup
