Рецепт Healthy Beef, Broccoli and Brown Rice

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A classic takeaway alternative so that you can avoid the greasy version :-)

http://hungryjenny.blogspot.com/2010/04/say-no-to-chinese-takeaway-make-healthy.html

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Порций: 2 people
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Cost per serving $2.95 view details

Инструкции

  1. Toss the beef in half of the sesame seeds.
  2. Add the rice to a pan of water. Bring to the boil, then cover and leave to simmer for 20-25 minutes.
  3. Stir the stock with the soy sauce, ginger, garlic and cornflour.
  4. Fry the beef in sesame oil for a few minutes. Take out of the pan and set aside.
  5. Add a little more sesame oil to the pan and fry the onion, broccoli and pepper.
  6. Pour in the stock mixture and leave to simmer for about 10 minutes. Return the beef to the pan for a few more minutes.
  7. Divide between 2 plates, sprinkling over the rest of the sesame seeds. Garnish with coriander and serve with the steamed rice.

Nutrition Facts

Amount Per Serving %DV
Serving Size 475g
Recipe makes 2 servings
Calories 398  
Calories from Fat 200 50%
Total Fat 22.37g 28%
Saturated Fat 8.12g 32%
Trans Fat 0.0g  
Cholesterol 73mg 24%
Sodium 697mg 29%
Potassium 1244mg 36%
Total Carbs 23.56g 6%
Dietary Fiber 7.6g 25%
Sugars 7.9g 5%
Protein 29.53g 47%
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