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Thursday, February 18, 2010

Beef and Broccoli Orange Stir-Fry

Ron and I love chinese take-out.  Unfortunately, chinese take-out is another one of those foods that I can't seem to eat anymore.  :(  So, I've been working with other ways to satisfy these cravings!  I've turned to making a lot of stir-fry recipes.  Stir-frys can be so fast and simple and such a winning combination of fantastic ingredients.  This stir-fry worked out pretty well and was very, very tasty.  I normally empty the stir fry skillet to brown rice but I decided to use soba noodles to add some more nutrients.  Soba noodles are awesome and buckwheat-rich!

I found this recipe in the Clean Eating magazine but you can easily substitute ingredients.  For instance, you can sub regular linguine or whole wheat spaghetti for the noodles.  You can add chicken strips instead of the beef, etc.  It was very simple to make and only took about 45 minutes total to prep.

My only complaint?  I should've added more broccoli!  I forgot how good broccoli can taste with noodles, especially these ones!
Beef and Broccoli Orange Stir-Fry
adapted from Clean Eating
Yield:  6 servings.  Nutrition per 1 cup:  270 calories, 2gfat (0g saturated), 51g carbs, 4g fiber, 14g protein, 520 mg sodium, 10mg cholesterol (thanks, CE editors!)
  • 12 oz soba noodles
  • Olive oil cooking spray
  • 1 lb lean round steak, pounded to 1/4 inch thickness and sliced into strips
  • 1/2 cup white onion, diced
    • I used a red onion.
  • 2 cups fresh broccoli florets, separated into bite-size pieces
  • 1/2 red bell pepper, julienne cut
  • 3 tbsp low-sodium tamari soy sauce
  • Juice 1 medium orange
  • 1 tbsp orange zest
  • 2 cloves garlic, minced
  • 2 tsp raw organic honey
  • 2 tsp whole-wheat flour
  1. Cook noodles according to package directions.  Drain and set aside.
  2. Heat large nonstick or cast-iron skillet over high heat for 1 minute.  Reduce heat to medium-high, mist pan with cooking spray and saute steak for about 5 minutes or until cooked through.  Remove steak, leaving juices in the pan.
  3. Mist same pan again with cooking spray.  Add onion, broccoli and pepper and saute over medium-high heat for about 5 minutes or until cooked through.
  4. In a medium bowl, whisk together soy sauce, orange juice and zest, garlic and honey.
  5. Add steak back to vegetables in pan and pour in soy sauce mixture.  Saute steak and vegetables over medium-high heat for about 2 minutes, then whisk in flour to thicken, about 2-3 minutes.  
  6. Add noodles to pan and cook until warmed, about 3 more minutes.
  7. Remove from heat and serve!

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