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Beef and Broccoli

This hearty and quick dinner or lunch is seasoned with garlic, ginger and a hint of red pepper.
Shallow bowls of rice are topped with a flavorful mix of ground beef and broccoli.
Prep time: 15 minutes
Cook time: 30 minutes
Makes: 7 Cups
Nutrition Facts: View label

Ingredients

¾ pound lean ground beef
¼ teaspoon ground ginger
¾ teaspoon garlic powder
2 Tablespoons packed brown sugar
¼ cup low-sodium soy sauce
2 teaspoons cornstarch
1 Tablespoon sesame oil
¼ teaspoon red pepper flakes
½ cup water
4 cups chopped broccoli (fresh or frozen)
3 cups cooked bulgur

Directions

  1. Wash hands with soap and water. 
  2. Rinse or scrub fresh vegetables under running water before preparing.
  3. Cook beef, ginger and garlic powder in a skillet over medium-high heat (325 degrees F in an electric skillet) until meat is browned.
  4. In a medium bowl, mix sugar, soy sauce, cornstarch, sesame oil, pepper flakes and water.
  5. Add sauce to beef and cook for 5 minutes. Add broccoli and cook until tender.
  6. Serve over cooked bulgur.
  7. Refrigerate leftovers within 2 hours.

Notes

Comments

Our family LOVES this recipe!  Its so tasty!  We have made it with ground beef and also tofu.  AND we often pull out the sauce recipe and use it in stir fry with whatever veggies, protein and grain we have on hand.

Ok, I have now successfully used this recipe with my slow cooker twice.   I have lots of round steak in the freezer so I cut about 1.5 pounds round steak into strips or cubes, double the sauce and place it all in my slow cooker.   I cook this on high for about 4.5 hours, then add an entire bag of frozen broccoli florets that are steamed in the microwarve for about 5 minutes, and turn the slow cooker to low for about 1/2 hour more.  During that last 1/2 hour, I make brown rice on the stove top (parboiled for quick cooking) and dinner is served!  I also replace the chili flakes with about 1 tsp of sriracha; some of us add more sriracha when we dish up our own bowls.

After making this recipe many times at home and at cooking workshops with groups, I recommend the doubling the sauce part of the recipe.  This leaves enough sauce to flavor the brown rice that we serve this with.

I made this recipe at home and my family loved it.  So, I decided to have my Nutrition and Foods class make it as well.  The recipe got rave reviews.  One boy even said, "I thought I didn't like broccoli, but this tastes really good!"  

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