Beef-Brocoli
Yields: 11 servings
Each serving has: 1 oz
For your nutrition plan you should have: 2.5 Servings
Ingredients:
0.25 x 1 cup (8 fl oz) - water
0.5 x 1 lb - lean round steak
0.5 x 1 tablespoon - canola oil
1 x 1 cup, chopped - broccoli
1 x 1 teaspoon - cornstarch
0.25 x 1 cup, chopped - onions
1 x 1 clove - garlic
2 x 1 tablespoon - salt
Preparation Instructions:
Marinate beef in soy sauce for one hour. When ready to serve, heat oil in large non stick frying pan or wok until very hot. Quickly brown celery, onion and garlic. Remove beef from marinade and brown quickly on both sides (reserve the marinade). Remove beef and vegetables and keep warm. Add broccoli to frying pan along with the water. Cover and steam just until fork tender about 3 minutes. Add the broccoli to the beef and vegetables. In a jar, mix the remaining broccoli water, the cornstarch, and the reserved soy sauce. Shake well, pour into the pan, and cook until thick. Add the meat and veggies and mix well. Serve. Prep time: 5 min (excluding marinating time) Cook time: 30 min
Rice-Ginger Fried
Yields: 24 servings
Each serving has: 1 oz
For your nutrition plan you should have: 2.5 Servings
Ingredients:
2 x 1 large - eggs
0.25 x 1 teaspoon - ginger
1 x 1 tablespoon - tamari soy sauce
0.25 x 1 cup, chopped - scallions
2 x 1 teaspoon - sesame oil
2 x 1 clove - garlic
2.5 x 1 cup - water
1 x 1 cup - brown rice
Preparation Instructions:
Rinse rice and drain. Lightly salt water and bring to a boil in a covered pot. Add rice and bring to a second boil. Stir rice once, cover again and turn down heat. Simmer 40 minutes or until all water has been absorbed. Saute garlic in sesame oil. Add scallions and cook for 2 minutes. Toss in cooked rice, eggs, ginger and tamari and cook until eggs are done. Prep time: 10 min Cook time: 45 min
Salad-Asian Asparagus
Yields: 8 servings
Each serving has: 1 oz
For your nutrition plan you should have: 2.5 Servings
Ingredients:
1 x 1 teaspoon - honey
1 x 1 cup - fresh asparagus
1 x 1 tablespoon - sesame seeds
2 x 1 tablespoon - rice vinegar
1 x 1 teaspoon - tamari soy sauce
Preparation Instructions:
Steam the asparagus until crisp-tender, about 5 minutes. Remove from heat and place in serving dish. Combine the vinegar, tamari, and honey in a separate bowl, mixing well. Drizzle over the asparagus. In nonstick skillet, toast the sesame seeds on medium heat until golden. Sprinkle over the dish and serve. Prep time: 5 minutes Cook time: 7 minutes
