- Calories 439
- Fat 17.6g
- Satfat 4.2g
- Monofat 6.1g
- Polyfat 3.4g
- Protein 30g
- Carbohydrate 39g
- Fiber 4g
- Cholesterol 70mg
- Iron 4mg
- Sodium 532mg
- Calcium 91mg
Five-Spice Orange Beef and Broccoli
Photo: Iain Bagwell; Styling: Ginny Branch
Orange rind and five-spice powder perfume the dish with sweet notes that are countered by a hit of red pepper heat. Decrease the pepper for kids or folks who prefer to walk on the mild side.
How to Make It
Step 1
Sprinkle steak evenly with five-spice powder, black pepper, and salt. Heat a large wok or skillet over high heat. Add 1 tablespoon oil to pan; swirl to coat. Add steak; cook 4 minutes on each side or until browned. Remove steak from pan; let stand 5 minutes. Cut steak across grain into thin slices.
Step 2
Return pan to high heat. Add remaining 1 tablespoon oil; swirl. Add broccoli, onion, rind, and garlic; stir-fry 3 minutes or until lightly browned. Combine stock and next 6 ingredients (through red pepper) in a bowl, stirring with a whisk. Add stock mixture to pan; cook 1 minute or until slightly thickened.
Step 3
Spoon 1/2 cup rice onto each of 4 plates; top each serving with 3/4 cup broccoli mixture and 3 ounces beef. Sprinkle evenly with green onions and sesame seeds.
Chef's Notes
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
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Delicious ~ and easy!
I've made this twice and my husband and I absolutely love it! It's delicious, fairly quick and inexpensive and looks/tastes impressive! If I could, I'd give it more than five stars.
Good, almost like take-out
We enjoyed this. Spicy when made with all the pepper! However, we still prefer the Beef-Broccoli Stir Fry from Cooking Light's March 2011 edition a little more. The orange was a nice touch though.
jupett's Review
I've made this dish twice. The second time I added 1/2 pound of thinly sliced shitake mushrooms along with the broccoli, onions and garlic. We all liked the dish much better with the mushrooms. The first time I made it, the citrus was a bit too intense but the mushrooms absorbed and balanced the orange flavor. Everyone liked the second version better than the first. Definitely a new family favorite.
carolfitz's Review
Good dinner & came together quickly. Made to ingredient list, subbed sirloin for flank steak & thin-sliced the meat before stir-frying. We used more broccoli than called for but still would have liked more veg, shoulda planned for side of ginger carrots.
erikisst's Review
Very far from bland! Really easy to make too. Next time I'll either increase the amount of broccoli or add in other veggies. Flank steak had a great crispy outside and was still tender and med rare on the inside. Can't wait to eat the leftovers.
SuZQCooks's Review
I am surprised anyone would call this recipe bland as we found it very flavorful.
Everyone in my family really liked it. My 7 year old asked for seconds with lots the broccoli. I made a few minor revisions to a doubled recipe: 1) I cooked the spiced beef on the Foreman Grill while cooking the veggies & sauce & microwaving frozen brown rice. This made the recipe even quicker. 2) I used clementines for the orange peel, & bottled OJ. I put the clementine sections into the stir fry along with the green onions at the end. 3) I added some yellow bell pepper with the other veggies. 4) I used chili paste with garlic instead of crushed red pepper as this allowed me to control the heat more effectively. It turned out very tasty & my family definitely wants to have it again.
lhuang's Review
Sadly, I found this extremely bland and would definitely not make again.
EllenDeller's Review
An exceptionally good stir-fry recipe. The five-star powder and orange peel are crucial to what makes this recipe a little unusual and so delicious. I made this for me and my husband (who generally eats 2 servings of things) by reducing the meat to 8 oz. but keeping everything else the same. I used less onion and added in mushrooms and some gold bell pepper for color. Also used short-grain brown rice that I'd made the night before and kept in the fridge. Note: if you don't want to buy 5-spice powder, just crush together a few peppercorns (szechuan if possible), fennel seeds, a dash of cinnamon, and a clove or two. Sprinkle that on the meat and let it sit while you prep the vegetables.
Cscotch's Review
I just got this month's copy of CL and was saved by this incredibly easy recipe. I added extra crushed pepper since we like our food spicy, and used the fresh orange juice from the orange.
Easy and delicious!
KaraZ63's Review