Beef Flank Steak & Broccoli, Chinese Lc-2.3ethnic- chinese, ethnic- oriental, meat- beef, veg- broccoli 1 lb flank steak 2 tbs soy sauce 1 tbs dry sherry 1 pkg (10 oz) broccoli, frozen; defrosted 1 clove garlic; minced 1 slice ginger root; finely minced 2 tbs peanut oil 1 dash salt; to taste Slice the steak against the grain into very thin slices. Combine the soy sauce and sherry, and pour this mixture over the steak. Marinate the meat for 15 minutes. While the meat is marinating, slice the broccoli at a diagonal and mince garlic and ginger. Heat a wok 30 seconds, add oil, wait about 20 seconds, and add minced garlic and ginger. Fry over high heat, stirring constantly for about 20 seconds more, then add the beef. Stir-fry, stirring constantly, for about 1 minute. Add broccoli and stir-fry for another 4 to 6 minutes, until the broccoli is cooked but still crisp and still dark green. Serve hot. NYC Nutrition Analysis (per serving or yield unit): water=155 g; calories=263.8; protein=25.71 g; total fat=15.4 g; carbohydrate=4.51 g; dietary fiber=2.22 g; ash=3.55 g; calcium=48.67 mg; phosphorus=270.4 mg; iron=3.06 mg; sodium=573 mg; potassium=604.8 mg; magnesium=40.77 mg; zinc=4.48 mg; copper=0.12 mg; manganese=0.32 mg; vitamin A=1464 IU; vitamin E=2.1 mg ATE; thiamin=0.17 mg; riboflavin=0.25 mg; niacin=5.88 mg; pantothenic acid=0.6 mg; vitamin B6=0.6 mg; folate=56.8 ug; vitamin B12=3.46 ug; vitamin C=40.23 mg; saturated fat=4.81 g; monounsaturated fat=6.52 g; polyunsaturated fat=2.59 g; cholesterol=56.7 mg; alcohol=0.59 g; selenium=22.78 ug; refuse=3.95%; %cal as carb:prot:fat=7:40:53; WW Pts=6.12; (complete analysis) |
