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Mandarin Beef

Yield 4 servings (1 cup rice and about 1 1/2 cups beef mixture per serving)

Ingredients

  • 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

Nutrition Information

  • 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

  1. Cook rice according to package directions, omitting salt and fat.

  2. 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.

  3. 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.

  4. 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.

Oxmoor House Healthy Eating Collection