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Old 29-05-2005, 12:59 PM
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Default Beef and Broccoli (with variations)


* Exported from MasterCook *

Beef and Broccoli (with variations)

Recipe By amsel in dis Dress
Serving Size : 6 Preparation Time :0:00
Categories : Chinese main dishes
stir-fry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
---Beef Prep----
1 pound beef flank
1 tablespoon vegetable oil
1/2 teaspoon xanthan gum -- or guar gum
1 teaspoon soy sauce
1/8 teaspoon white pepper
1 teaspoon ginger root -- finely minced
1 teaspoon garlic -- finely minced
---Vegetable Prep---
1 1/2 pounds broccoli
3 whole green onions -- with tops
---Thickening Mixture---
1/4 cup chicken broth
1/4 cup oyster sauce
2 teaspoons xanthan gum -- or guar gum
---Cooking----
3 tablespoons vegetable oil
2 tablespoons vegetable oil
1/2 cup chicken broth

1. Trim fat from beef; cut beef with grain into 2-inch strips. Cut
strips across grain into 1/8-inch slices. Toss beef, 1 tablespoon of
oil, 1/2 teaspoon of xanthan gum, sugar, soy sauce, white pepper,
ginger, and garlic in a glass or plastic bowl. Cover and refrigerate
for 20 minutes or longer.

2. Cut broccoli into florets; place into boiling water. Cover and
blanche for 1 minute; drain. Immediately rinse under cold running
water; drain. Cut green onions into thin slices at the white end, and
2-inch pieces at the green end.

3. Combine 1/4 cup chicken broth, oyster sauce, and 2 teaspoons of
xanthan gum in small bowl. Set aside.

4. Heat wok until 1 or 2 drops of water sizzle and dissipate when
sprinkled into wok. Add 3 tablespoons of oil, rotating wok to coat
sides. Add beef mixture and stir-fry until beef is browned, about 3
minutes. Remove beef from wok.

5. Add 2 tablespoons oil to wok, rotating wok to coat sides. Add
broccoli and stir-fry for 1 minute. Stir in 1/2 cup chicken broth;
heat to boiling. Stir in beef and heat to boiling again. Stir in
thickening mixture; cook
and stir until thickened, about 15 seconds. Garnish with green onions.

3 carbs per serving (7 - 4)

Cuisine:
"Low Carb"
Source:
"adapted from Betty Crocker's Chinese Cookbook by LeeAnn Chin"
Copyright:
"1981"
- - - - - - - - - - - - - - - - - -
-

unknown items: the xanthan gum -- or guar gum

Per Serving (excluding unknown items): 283 Calories; 22g Fat (68.7%
calories from fat); 18g Protein; 5g Carbohydrate; 2g Dietary Fiber;
39mg Cholesterol; 298mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean
Meat; 1 Vegetable; 3 Fat.

Serving Ideas : Serve with shredded cauliflower "rice" if desired.

NOTES :
Protein substitutions:
Lean pork loin
Boneless, skinless chicken breast
Shrimp (add at the end of cooking)
Vegetable substitutions:
Boy choy, cut on the diagonal; leaves roughly chopped (1 pound)
Green beans, cut into 1-inch pieces (1 pound)
Pea pods, ends and string removed (8 ounces)
Combination julienned carrots, red peppers, and onions
Mushrooms
Water chestnuts
Bamboo shoots

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0



--
No Bread Crumbs were hurt in the making of this Meal.
Type 2 Diabetic Since Aug 2004
1AC- 7.2, 7.3, 5.5, 5.6 mmol
Weight from 265 down to 219 lbs. and dropping.
Continuing to be Manitoban

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