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Email to Master Chef Don F. Easley Jr.      

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    Asian Beef & Broccoli with Noodles


    Source of Recipe


    Master Chef Don Easley

    Recipe Introduction


    Makes 4 servings.
    This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.
    Cook’s Tip:
    Broccoli florets are sold in packages in the produce section of some supermarkets or in supermarket salad bars. If the florets are too large, cut them into bite-size pieces.

    List of Ingredients




    1-1/4 pounds boneless beef top round or top sirloin steak, cut 1 inch thick
    2 packages (3 ounces each) Oriental-flavored instant ramen noodles, broken up
    1-1/2 teaspoons cornstarch dissolved in 1/2 cup water
    2 tablespoons vegetable oil
    1/2 pound broccoli florets
    2 medium carrots, thinly sliced
    1 teaspoon grated orange rind (optional)

    Recipe




    1. Cut beef steak lengthwise in half, then crosswise into 1/8-inch thick strips. Combine seasoning from ramen noodles with cornstarch mixture in large bowl. Add beef; toss.
    2. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat until hot. Stir-fry broccoli and carrots 1 minute. Add noodles and 1-1/2 cups water; bring to a boil. Reduce heat; cover and simmer 3 to 5 minutes or until vegetables are tender and most of liquid is absorbed, stirring occasionally. Remove; keep warm.
    3. Heat remaining oil in same skillet over medium-high heat until hot. Drain beef, discarding marinade. Stir-fry 1/2 of beef 1 to 2 minutes or until outside surface of beef is no longer pink. (Do not overcook.) Remove. Repeat with remaining beef. Serve over noodles. Sprinkle with orange rind.

    Nutrition information per serving, using beef top round steak:
    432 calories;
    18 g fat (7 g saturated fat; 5 g monounsaturated fat); 61 mg cholesterol; 915 mg sodium; 35 g carbohydrate; 4.0 g fiber; 32 g protein; 5.7 mg niacin; 0.5 mg vitamin B6; 1.5 mcg vitamin B12; 4.1 mg iron; 34.5 mcg selenium; 5.1 mg zinc.



    Nutrition information per serving, using beef top sirloin steak:
    431 calories;
    19 g fat (7 g saturated fat; 5 g monounsaturated fat); 50 mg cholesterol; 933 mg sodium; 35 g carbohydrate;

 

 

 


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