Looking for a stir-fry recipe that won’t leave you feeling guilty or squeezing into your skinny jeans the next day? For anyone who hasn’t tried one of Today Show Nutritionist Joy Bauer’s recipes, you’re in for a treat. You’d never guess that her creations are as healthy as they are delicious. This particular recipe is featured in Joy’s new book, The Joy Fit Club: Cookbook, Diet Plan and Inspiration, which is chock full of delicious creations (as well as inspirational weight loss stories, menu plans and healthy diet tips from Joy, herself). I am honored Joy has allowed me to share this recipe with you. I hope you enjoy it!
Lemon-Ginger Beef and Broccoli Stir-Fry
1 pound beef sirloin steak, trimmed of fat
1 1/4 cups water
3 tablespoons reduced-sodium soy sauce
2 tablespoons honey
4 teaspoons cornstarch
2 teaspoons finely chopped fresh ginger or 1/2 teaspoon ground ginger
2 teaspoons finely shredded lemon zest
1/4 teaspoon crushed red pepper (optional)
3 cups fresh broccoli florets*
1 medium yellow sweet pepper, cut into thin bite-size strips
1/2 of a medium red onion, thinly sliced
3 cups cooked brown rice, cooked soba noodles, or cooked brown rice fettuccine
1. Wrap beef with plastic wrap and place in the freezer for 20 to 30 minutes to make it easier to slice. Meanwhile, in a small bowl combine 3⁄4 cup of the water, the soy sauce, honey, cornstarch, ginger, lemon zest, and, if desired, crushed red pepper. Set aside.
2. In a large wok or nonstick skillet combine broccoli and remaining ½ cup water. Bring to boiling over medium-high heat. Reduce heat and simmer, covered, for 3 minutes. Uncover and add the sweet pepper and red onion. Cook, uncovered, over medium heat for 3 to 5 minutes or until vegetables are crisp-tender and water is evaporated. Transfer vegetables to a large bowl and set aside.
3. Remove the beef from the freezer and slice into very thin strips. Coat the wok with oil spray and place over medium-high heat. Add half the beef strips. Cook and stir for 3 to 5 minutes or until beef is just a little pink in the centers. Transfer the beef to the bowl with the vegetables and repeat with the remaining beef. Return all the beef and vegetables to the wok.
4. Stir the lemon-ginger sauce until well combined. Add to the wok. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Divide rice among four serving plates. Top evenly with beef mixture.
Joy’s Bonus Tip: For a quicker prep, pick up cut-up broccoli florets in your market’s produce department.
Makes 4 servings
Serving Size 3/4 cup cooked rice with a slightly rounded 1 cup of the beef and broccoli mixture
Prep Time (start to finish) 40 minutes
Calories: 417, Protein: 32 g, Total Fat: 7 g, Saturated Fat: 2 g, Cholesterol: 48 mg, Sodium: 508 mg, Carbohydrate: 55 g, Fiber: 5 g
Copyright © 2012 Joy Bauer. Reprinted with permission from, The Joy Fit Club: Cookbook, Diet Plan and Inspiration by Joy Bauer (Wiley)