ORIENTAL BEEF AND BROCCOLI
INGREDIENTS
¾ pound beef top round steak
1 tablespoon soy sauce
1 tablespoon vinegar
1 tablespoon molasses
1 clove garlic, minced
1/8 to ¼ teaspoon crushed red pepper
1 cup thinly bias-sliced carrots
6 cups fresh broccoli flowerets
1½ teaspoons cornstarch
1 tablespoon water


DIRECTIONS
Partially freeze meat. Thinly slice meat across the grain into
bite-size strips. Set aside.

In a 2-quart casserole stir together soy sauce, vinegar, molasses,
garlic, and red pepper. Stir in meat. Cover and let stand at room
temperature for 10 minutes.

Cook meat mixture, covered, on 100% power (high) for 3 to 5 minutes or
till meat is no longer pink, stirring every 2 minutes. With a slotted
spoon, remove meat from casserole; set aside. Reserve juices in
casserole.

Add carrots to juices in casserole. Cook, covered, on high for 1
minute. Add broccoli and cook 4 to 6 minutes more or till vegetables
are nearly crisp-tender, stirring every 2 minutes.

Stir together cornstarch and water; stir into vegetables. Cook,
uncovered, on high for 2 to 3 minutes or till slightly thickened,
stirring after every minute. Stir in meat. Cook, covered, on high for
1 minute or till heated through.

Serves 4.


TIME
Preparation Time: 15 min.
Marinating Time: 10 min.
Cooking Time: 11 min.


NUTRITIONAL INFORMATION PER SERVING:
24g protein
14g carbohydrate
5g fat
53mg cholesterol
341mg sodium
844mg potassium

·Low Fat ·Low Cholesterol