- 2 (3.5-ounce) bags quick-cooking boil-in-bag rice or 4 cups hot cooked rice, cooked without salt or fat
- 3/4 pound lean beef flank steak
- Cooking spray
- 2 teaspoons grated fresh ginger
- 1 (16-ounce) package fresh broccoli florets (about 6 1/2 cups)
- 1 (10 1/2-ounce) can beef consommé, divided
- 1 (11-ounce) can mandarin oranges in light syrup, undrained
- 1 teaspoon garlic paste
- 2 tablespoons cornstarch
- 3 green onions, sliced diagonally into 1-inch pieces
- calories 372
- fat 8.4 g
- satfat 3.4 g
- protein 26 g
- carbohydrate 48 g
- cholesterol 43 mg
- iron 4 mg
- sodium 475 mg
- caloriesfromfat 20 %
- fiber 2 g
- calcium 94 mg
How to Make It
Cook rice according to package directions, omitting salt and fat.
Cut steak diagonally across grain into 1/8-inch-thick slices. Coat a large skillet or wok with cooking spray; heat over medium- high heat until hot. Add steak and ginger; cook 3 minutes or until steak is done. Remove steak from skillet; set aside, and keep warm.
Place broccoli in skillet; add 1/4 cup beef consommé. Bring to a boil; cover, reduce heat, and cook 2 to 3 minutes or until broccoli is crisp/tender.
Drain oranges, reserving liquid. Set oranges aside. Combine reserved orange liquid, remaining beef consommé, garlic paste, and cornstarch, stirring well. Pour over broccoli; stir in onions and steak. Cook over medium heat, stirring constantly, until slightly thickened. Gently stir in oranges. Serve over rice.