SPICY ORANGE BEEF & BROCCOLI STIR-FRY
With fresh broccoli, ginger, red bell peppers and plenty of fresh citrus, this healthy beef stir-fry is sure to become a favorite. And it's ready in 30 minutes, making it the perfect healthy weeknight dinner. Serve with brown rice.
Provided by EatingWell Test Kitchen
Categories Healthy Sirloin Steak Recipes
Time 30m
Number Of Ingredients 14
Steps:
- With a small sharp knife or vegetable peeler, carefully pare wide strips of zest from one of the oranges. Cut zest into 1-inch strips and set aside. Squeeze juice from all the oranges into a small bowl (for about 3/4 cup). Add soy sauce, rice wine (or sherry), cornstarch and sugar and stir to combine; set aside.
- Heat 1 teaspoon oil in a wok or large skillet over high heat until almost smoking. Add beef and stir-fry just until no longer pink on the outside, about 1 minute. Transfer to a plate lined with paper towels and set aside.
- Add the remaining 2 teaspoons oil to the pan and heat until very hot. Add garlic, ginger, chiles and the reserved orange zest; stir-fry until fragrant, about 30 seconds. Add broccoli and water. Cover and steam, stirring occasionally, until the water has evaporated and the broccoli sizzles, about 3 minutes. Add bell pepper and stir-fry for 1 minute more.
- Stir the reserved orange sauce and pour it into the wok. Bring to a boil, stirring; cook until the sauce has thickened slightly, 1 to 2 minutes. Add scallion greens and the reserved beef and toss to coat with sauce; heat through.
Nutrition Facts : Calories 237.8 calories, Carbohydrate 26.8 g, Cholesterol 39.5 mg, Fat 6.1 g, Fiber 5.8 g, Protein 21.1 g, SaturatedFat 1.6 g, Sodium 343.1 mg, Sugar 12 g
ORANGE BEEF AND BROCCOLI STIR-FRY
There's a lot of similarly titled recipes on this site, but none quite like this. This came from one of those "make ahead" cookbooks and is great for a quick weeknight meal. The orange marmalade is the key. Can be put together and frozen for later.
Provided by Zetty66
Categories Meat
Time 20m
Yield 8 serving(s)
Number Of Ingredients 7
Steps:
- If desired, place the meat in the freezer until partially frozen for easier slicing. Trim fat and thinly slice meat across the grain into bite-size strips(the thinner the better).
- Toss together meat strips, marmalade, hoisin sauce, teriyaki sauce, soy sauce, and garlic.
- Cook broccoli in a medium saucepan until crispy tender. Drain and cool.
- Preheat a wok or large skillet over high heat. Add meat mixture to hot wok. Stir-fry for 4-6 minutes or to desired doneness. Add cooked broccoli and heat through.
- Can be served over steamed rice.
- FREEZE AHEAD: Place all ingredients, except broccoli, in a freezer bag and freeze up to 2 months. I usually separate it into 2 bags to make 2 meals since it serves 8.
Nutrition Facts : Calories 312.3, Fat 9, SaturatedFat 3.1, Cholesterol 50.4, Sodium 738.9, Carbohydrate 34, Fiber 0.6, Sugar 27.1, Protein 25.4
ORANGE BEEF AND BROCCOLI STIR-FRY
I found this recipe in The Jamestown Sun. We all love it! We'll sometimes substitute venison for beef. Either way, it's a family favorite!
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Toss meat with soy sauce, ginger and orange zest; set aside for 10 minutes. , Heat oil in a wok or large skillet on high. Stir-fry mixture just until meat is no longer pink; remove. Add broccoli, pepper, picante sauce and sugar to skillet. Cover; reduce heat to simmer. Cook until vegetables are crisp-tender, about 3 minutes. , Combine cornstarch and orange juice until smooth; add to skillet along with meat and onions. Cook and stir 1 minute or until sauce is thickened. Sprinkle with almonds if desired. Serve with rice.
Nutrition Facts : Calories 230 calories, Fat 8g fat (2g saturated fat), Cholesterol 46mg cholesterol, Sodium 663mg sodium, Carbohydrate 11g carbohydrate (5g sugars, Fiber 2g fiber), Protein 27g protein. Diabetic Exchanges
ORANGE BEEF & BROCCOLI STIR FRY
So good and so good for you. You get protein, vitamin C, fiber and needed carbs all in one fantastic tasting dish. You can also substitute Chicken or Shrimp in this dish with great results. Don't let the long ingredient list throw you; it goes together quickly.
Provided by JanetB-KY
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- In bowl, combine juice, broth, soy sauce, sugar, ginger, garlic and red pepper flakes; add beef, cover and refrigerate for at least 1 hour and up to 4 hours.
- Heat 1 tablespoons oil in a large nonstick skillet over medium-high heat; add vegetables; cook, stirring occasionally, until heated through, about 3 minutes; remove from heat and skillet and set aside.
- Add remaining oil (not the sesame oil) to the skillet; heat one minute.
- Remove beef from bowl, letting excess marinade drip off; reserve marinade.
- Add beef to hot skillet (be careful of splattering) and cook, stirring occasionally, just until cooked through, about 3 minutes; remove from heat and set skillet aside while you do the next step.
- Mix the cornstarch with a little of the reserved marinade until smooth, then mix that with the rest of the reserved marinade; stir into skillet.
- Add vegetables and bring to a boil; cook until sauce is thickened and vegetables are hot, about five minutes.
- Remove from heat; stir in sesame oil and reserved orange segments; serve with rice that has been sprinkled with orange zest and sesame seeds.
Nutrition Facts : Calories 400.8, Fat 25.6, SaturatedFat 7.9, Cholesterol 76.1, Sodium 1142.5, Carbohydrate 17.9, Fiber 0.5, Sugar 14.2, Protein 24.5
SPICY ORANGE BEEF
When I first started out cooking, I did a lot of stir-frying. Although my menu has expanded, I still enjoy cooking and eating stir-fries. Oranges, ginger and pepper flakes give this dish a very distinctive flavor.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 6 servings.
Number Of Ingredients 15
Steps:
- In a small bowl, combine the first six ingredients; set aside. In a large skillet or wok, heat 3 tablespoons oil over medium heat; saute garlic for 30 seconds. Add broccoli, onions, ginger and pepper flakes; stir-fry for 2 minutes or until broccoli is crisp-tender. Remove vegetables and keep warm. , Heat remaining oil in skillet; add beef. Stir-fry until no longer pink. Stir orange juice mixture; add to skillet. Cook and stir for 2 minutes or until sauce is thickened. Return vegetables to pan. Add oranges and heat through. Serve over rice.
Nutrition Facts : Calories 285 calories, Fat 15g fat (3g saturated fat), Cholesterol 42mg cholesterol, Sodium 510mg sodium, Carbohydrate 20g carbohydrate (13g sugars, Fiber 4g fiber), Protein 18g protein.
SPICY ORANGE BEEF STIR FRY
Originally from a Beef Marketing Board leaflet. Delicious and quick weeknight dinner, using leftover roast beef. Not exactly the most authentic orange beef, but really worthwhile nonetheless.
Provided by Cecily Parsley
Categories Meat
Time 25m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Combine beef bouillon powder, water, marmalade, seasonings, and cornstarch.
- In a large skillet, stir-fry onions, peppers and carrots in oil for 2-4 minutes until tender. Add beef and stir-fry for 2-3 minutes until heated through. Add bouillon mixture and cook until thickened. Simmer 3 minutes. Serve over hot rice. Garnish with orange segments.
Nutrition Facts : Calories 107.2, Fat 2.4, SaturatedFat 0.3, Sodium 78.8, Carbohydrate 22.1, Fiber 1.8, Sugar 14.1, Protein 0.9
SPICY BROCCOLI WITH BEEF
This recipe uses flank steak that has been marinated for 30 minutes, then stir fried with broccoli. It has a little spice from crushed red pepper flakes. It is then finished with a light soy sauce mixture. Serve with white rice for a complete and easy meal.
Provided by threeovens
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 19
Steps:
- First prepare the marinade. Combine sherry, soy sauce, cornstarch and sugar in a medium bowl. Add sliced beef; toss gently. Refrigerate 30 minutes.
- Heat a 12-inch skillet (or wok) over high heat until very hot. Add 1 teaspoon canola oil coating pan. Add about half the beef. Cook, without stirring, 1 minute. Remove beef from pan (it will still be pink in places). Repeat with 1 teaspoon oil and remaining beef. Cover beef loosely and set aside. Add remaining 1 teaspoon oil to pan. Stir fry green onions, garlic, ginger, mushrooms, and red pepper flakes until just fragrant, about 45 seconds. Add broccoli and 1/4 cup broth to pan, cover and steam 5 to 6 minutes.
- To prepare sauce, combine all ingredients in a small jar; shake well.
- When broccoli is crisp-tender, return beef and add sauce. Toss gently, cooking until sauce thickens slightly.
Nutrition Facts : Calories 332.7, Fat 12.4, SaturatedFat 3.5, Cholesterol 35.3, Sodium 798.7, Carbohydrate 20.8, Fiber 1, Sugar 5.6, Protein 23.2
ORANGE BEEF STIR FRY
Found this in a magazine and made a few changes to better suit my family. It's great for left over steak or for a quick week night meal. The original recipe called for coating the steak strips with a tablespoon of cornstarch. I skip this because I don't like the way it affects the texture of the meat but it does make for a nice thickened sauce so you may want to try it. You could also use cornstarch in the actual sauce to thicken it. Also, feel free to add onions or mushrooms or any other veggies you prefer.
Provided by little_wing
Categories Steak
Time 25m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Combine orange juice, vinegar, soy sauce, brown sugar and ginger and set aside.
- Toss beef strips with cornstarch and season with salt and pepper. Set aside.
- In a large skillet, combine broccoli with water.Bring to a boil and partially cover skillet with lid, steaming broccoli until crisp-tender, about 4-6 minutes. Transfer to plate.
- Wipe skillet out with papertowel and then heat 1 T of oil over high heat.
- When pan is very hot, add half of the beef.
- Cook until browned, 2-4 minutes. Remove with slotted spoon to plate with broccoli and cook other half of beef.
- When second batch of beef is done, return the first batch and the broccoli back to skillet.
- Add orange juice mixture and bell pepper.
- Continue cooking over high heat until sauce thickens, about 2-4 minutes.
- Serve over rice.
Nutrition Facts : Calories 508.2, Fat 12.8, SaturatedFat 2.2, Cholesterol 64.6, Sodium 349.7, Carbohydrate 65.2, Fiber 13.5, Sugar 6.2, Protein 38.1
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