Broccoli & Beef Plus Recipe With Nutrition Data and Calorie Count

Broccoli & Beef Plus

Better then take-out because it has a lot more fresh vegetables.

Yields:

2 servings

Prep Time:

20 mins

Cook Time:

10 mins

Meal Type:

Main Dish
Lunch

Rating:

Ingredients

  • 8 oz chuck tender steak
  • 3 tbsps corn starch
  • 3/4 cup tap water
  • 3 cups broccoli, chopped
  • 1 cup onions, chopped
  • 1 cup cauliflower
  • 2 cups red sweet pepper, chopped
  • 1 tsp splenda brown sugar
  • 2 second spray canola oil cooking oil
  • 1 tbsp garlic powder
  • 1/3 cup reduced sodium soy sauce

Directions

  • In a bowl, combine 2 tablespoons cornstarch, 1/4 cup water and garlic powder until smooth. Cut beef in short strips and stir beef into mixture
  • Over medium-high heat, stir-fry beef mixture in oil sprayed large pan until beef reaches desired temperature, remove from pan.
  • While beef is cooking cut up vegetables. With beef removed from pan add a few more sprays of oil and add vegetables. Stir-fry for about 4-5 minutes. Then add beef.
  • Combine soy sauce, brown sugar, and remaining cornstarch and water until smooth then add to the pan. Cook about 2-3 minutes.
  • You can serve this with rice or noodles or just as is.
  • Note: mushrooms and carrots can also be added. For the beef use thinly sliced chuck or top round steak.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 348
% Daily Value*
  • Total Fat
    Amount Per Serving 5.62g
    % Daily Value 7%
    • Saturated Fat
      Amount Per Serving 1.188g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.414g
    • Monounsaturated Fat
      Amount Per Serving 0.056g
  • Cholesterol
    Amount Per Serving 65mg
    % Daily Value 22%
  • Sodium
    Amount Per Serving 1414mg
    % Daily Value 61%
  • Total Carbohydrate
    Amount Per Serving 47.6g
    % Daily Value 17%
    • Dietary Fiber
      Amount Per Serving 9.6g
      % Daily Value 34%
    • Total Sugars
      Amount Per Serving 16.88g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 30.74g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 31mcg
    % Daily Value 3%
  • Vitamin C
    Amount Per Serving 482mg
    % Daily Value 536%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 9mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 16mg
    % Daily Value 89%
  • Potassium
    Amount Per Serving 1128mg
    % Daily Value 24%

Nutrition summary:

  • Calories 348 KCal
  • Fat 5.62 g
  • Carbs 47.6 g
  • Protein 30.74 g

There are 348 calories in 1 serving of Broccoli & Beef Plus.

How long would it take to burn off 348 KCal?

Basketball

35 minutes

Cycling (10 MPH)

48 minutes

Jogging

28 minutes

Running

23 minutes

Swimming (crawl, moderate pace)

34 minutes

Walking

40 minutes

Weight Training

40 minutes

Values estimated based on person weighing 160 lbs.

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