Healthy Recipes for Less Than $15 : Beef and Broccoli Stir--Fry

A Week of Health  DAY 1

            7 Fast & Easy Recipes to Jump Start Your Fit Goals

By Alina Makhnovetsky

Let’s face it. Everyone’s favorite excuses for not eating well usually fall into two categories, “eating healthy is costly,” or “time consuming.” We know you’re busy and we know you’re broke- so, we put together a list of meals that are not only healthy, but also take less than 15 minutes to make and cost under $15.00 bucks! This year skip the excuses and cook up a storm!

Beef and Broccoli Stir-Fry  

Cost: $13.00

Time: 15 minutes

(Serves 3)

Ingredients:

1 1/4 pounds flank steak, cut diagonally across the grain into 1/2-inch-by-3-inch strips

3 tablespoons soy sauce

3 tablespoons apple juice

1 tablespoon of sugar                                                   

3 cloves of garlic, minced

ground pepper

coarse salt

1 tablespoon plus 1 teaspoon canola oil

1 tablespoon cornstarch

1 head broccoli, stems trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size piece

2 cups of brown rice

Directions:

Wash the brown rice with water several times. Drain and place in a pot, add three cups of water.

Then in a large bowl, mix soy sauce, apple juice, vinegar, sugar, garlic and ¼ teaspoon of pepper. Add the flank steak and toss in the mixture, leave to marinade for a few minutes.

Check on rice and stir, if needed.

Heat 1 tablespoon of oil in a 12-inch nonstick skillet over a high heat. Toss in the meat (do not throw out the left over marinade) and cook until lightly brown, turning once. This should be about 2 minutes. Remove the meat then add ½ cup of water to the same pan and stir up any left over browned bits, for this a wooden spoon is best. Pour in the left over marinade and whisk in the cornstarch slowly.

In same skillet, fry broccoli in remaining teaspoon oil over high heat until bright green and crisp, tossing often, 2 minutes. Add 1 cup water; cook until broccoli is tender, 6 to 8 minutes.

Now, stir in the marinade, add to pan, and bring to a boil. Cook, stirring, until thickened, 30 seconds. Return meat to pan; toss to coat. Season with salt and pepper. Strain rice and plate it, then add broccoli and the steak. Top with the marinade.

Note: Chinese noodles, are available in the Asian section of most supermarkets and are a delicious accompaniment to this meal.