Beef and Broccoli with Brown Rice

Try using tamari soy sauce in this dish. Compared to regular soy sauce, it’s made with less or no wheat and tends to be smoother, more complex, and less salty. You’ll find it in the Asian section of large supermarkets.

PREP TIME: 20 MINUTES / TOTAL TIME: 1 HOUR 20 MINUTES / SERVINGS: 4











Ingredients
1 cup brown rice
1⁄3 cup reduced-sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon honey
2 teaspoons sesame oil
2 teaspoons cornstarch
8 ounces white mushrooms, sliced (about 1½ cups)
2 teaspoons canola oil
1¼ pounds sirloin tip steak, top sirloin, or top round, thinly sliced
1 large head broccoli (about 2¼ pounds), trimmed, florets cut into bite-size pieces
1 large orange bell pepper, sliced (about 1¼ cups)
1 tablespoon peeled, chopped fresh ginger (1″ piece)
3 cloves garlic, chopped
2 teaspoons sesame seeds, toasted

1 BRING 2 cups water to a boil in a medium saucepan on high heat. Stir in the rice, cover, reduce heat to low, and simmer until the rice is tender and the liquid is evaporated, about 50 minutes. Remove from the heat and let stand 10 minutes.

2 WHISK the soy sauce, vinegar, honey, sesame oil, cornstarch, and 3 tablespoons water together in a small bowl. Set aside.

3 COAT a large skillet with cooking spray and heat on medium heat. Add the mushrooms and cook, stirring occasionally, until tender and lightly browned, 8 to 10 minutes. Transfer to a bowl. Add the canola oil to the skillet and raise the heat to medium high. Add the beef and cook, stirring occasionally, until browned and just cooked through, 3 to 5 minutes. Add to the mushrooms.

4 ADD the broccoli and bell pepper to the skillet and cook, stirring, until lightly browned, about 2 minutes. Add 2⁄3 cup water and simmer until evaporated, about 2 minutes. (If the skillet is too small to fit all the vegetables at once, cook in two batches, using 1⁄3 cup water per batch. Return all vegetables to the skillet before proceeding.) Add the ginger and garlic and cook 1 minute, stirring constantly. Add the soy sauce mixture and simmer until slightly thickened, about 3 minutes. Stir in the beef and mushrooms and cook until heated through, 1 to 2 minutes. Spoon over the rice, sprinkle with sesame seeds, and serve.

NUTRITION (per serving: 3⁄4 cup rice and 13⁄4 cups beef mixture) 554 calories, 40 g protein, 56 g carbs, 19 g fat, 5 g saturated fat, 629 mg sodium