Healthy Asian Beef and Broccoli Recipe

Stir-fry dishes tend to be a fairly healthy option because they cook fast without needing a lot of oil and fats. However, many restaurants tend to add calories and high levels of sodium with their gravy-like sauces.

This recipe rehab request is from Kathy in Pasadena, Md. She would like to remake one of her favorite Asian restaurant dishes into a healthier version that she can make at home for her family. Kathy loves eating out, but she has been trying to splurge less often and cook at home more often, both for financial and health benefits.

Marinating the beef in this dish is the key for flavor. But instead of sesame oil and soy sauce, I will marinate it with Chinese five-spice powder, garlic and rice vinegar. As for the gravy-like sauce, I will use some low-sodium soy sauce thickened with cornstarch and spiced up with traditional Asian sauces to create that spicy flavor that Kathy loves. Served with brown rice, this is a satisfying high-fiber meal that comes together in minutes.

Ingredients
1 pound top round beef, sliced into thin strips
1 1/2 teaspoons Chinese five-spice
1/2 teaspoon ground black pepper
2 tablespoons rice vinegar
3 cloves garlic, minced
1 tablespoon cornstarch
2 tablespoons low-sodium soy sauce
1/4 cup water
1 tablespoon hoisin sauce
1 tablespoon black bean sauce
1 teaspoon crushed red pepper (or to taste)
1 teaspoon sesame oil
4 green onions, sliced into 2-inch pieces
1 pound fresh broccoli

Instructions
1. Place the beef in a bowl. Sprinkle with five-spice powder and black pepper. Add the rice vinegar and garlic. Toss to coat evenly. Marinate in the refrigerator for at least 30 minutes.
2. In a small bowl, prepare the sauce by whisking together cornstarch, soy sauce and water. Add in hoisin sauce, black bean sauce and crushed red pepper. Mix until combined.
3. In a wok, heat the oil. Add the onions and stir-fry until translucent. Add the broccoli and continue to stir-fry for about 2 minutes, adding water as necessary. Continue to cook until the broccoli has turned bright green and is tender but still crisp.
4. Add the beef with the marinade and continue to stir-fry until cooked through, about 5 minutes.
5. Pour the sauce over the beef and broccoli mixture and stir to coat. Continue to cook until the sauce has thickened.
6. Serve hot over brown rice.

Serves: 4

Nutrition Content (per serving)
296 calories, 8 g fat, 2 g saturated fat, 15 g carbohydrates, 4 g sugars, 4 g fiber, 40 g protein, 558 mg sodium


More Healthy Recipes From That's Fit:
Baked Chicken and Peaches
Sweet and Sour Chicken
Seafood Gumbo

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!