RECIPE OF THE DAY "SPICY BEEF AND BROCCLI STIR-FRY"

Serve this tasty mix over nutritious brown rice. This dish is very low in calories and very satisfying. Uses light soy sauce (reduced-sodium).

Makes 4 servings


2 tablespoon dry sherry

2 tablespoons light soy sauce

1 tablespoon grated peeled fresh ginger

5-6 garlic cloves, minced

1 teaspoon Asian (dark) sesame oil

1/4 teaspoon crushed red pepper

1/2 pound beef tenderloin, trimmed of all visible fat and cut into strips

1 teaspoon cornstarch

1 tablespoon vegetable oil

4 cups broccoli florets

3 scallions, thinly sliced


1. To prepare the marinade, in a gallon-size zip-close plastic bag, combine the sherry, soy sauce, ginger, garlic, sesame oil, and red pepper; add the beef. Seal the bag, squeezing out the air, turn to coat the beef. Refrigerate, turning the bag occasionally, about 1 hour.

2. drain the marinade into a measuring cup; add enough water to make 1/3 cup liquid. Add the cornstarch and stir until it dissolves.

3. Heat a large nonstick skillet or wok with a lid over high heat. Add the vegetable oil and beef; stir-fry until the beef loses its red color, about 1 minute. With a slotted spoon, transfer to a plate. Reduce the heat slightly and add the broccoli; stir-fry 3 minutes, then cover and steam 1 minute. Return the beef to the skillet and stir-fry until the sauce thickens, 2-3 minutes. Serve, sprinkled with the scallions.

Per serving (1/4 of stir-fry) About 207 calories