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Nutrition News: Strong Bones, Healthy Life

Charlyn Fargo on

1 teaspoon Sriracha sauce or 1/2 teaspoon crushed red pepper

2 tablespoons canola oil, divided

1 tablespoon bottled ground ginger or 2 teaspoons fresh ginger

2 teaspoons minced garlic

4 cups prechopped broccoli florets

1/4 cup water

 

1/3 cup sliced scallions

Cook rice according to package directions, omitting salt. Meanwhile, combine 1 tablespoon sherry, 1 tablespoon soy sauce, sugar and beef. Stir together broth, cornstarch, hoisin sauce, Sriracha and remaining 1 tablespoon sherry and 1 tablespoon soy sauce; set aside. Heat 1 tablespoon oil in a large skillet over medium-high. Add beef mixture; saute 3 minutes or until browned. Remove beef from pan. Add remaining 1 tablespoon oil to pan. Add ginger and garlic; cook 30 seconds, stirring constantly. Add broccoli and 1/4 cup water; cook 1 minute. Add scallions; cook 1 minute, stirring constantly. Add broth mixture and beef mixture; cook 2 minutes or until beef is thoroughly heated and sauce is slightly thick. Serve beef mixture over rice. Serves 4 (serving size: 1/2 cup rice and 1 1/2 cups beef mixture.

Per serving: 356 calories; 28 grams protein; 29 grams carbohydrate; 13 grams fat (3 grams saturated); 4 grams fiber; 4 grams sugars (1 gram added); 464 milligrams sodium.

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Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

 

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