Beef and broccoli
This healthy take on a Chinese classic is perfect for battling the bulge without going hungry. Sulforaphanes, compounds found in broccoli, can reduce inflammation and ward off obesity. Flank steak’s lean protein cleanly fuels your muscles without adding to your waistline.
Top this dish off with a sprinkle of sesame seeds—they pack lots of minerals plus fibers called lignans, which can lower cholesterol and protect the liver.
Nutrition (per serving):
Calories: 451; protein: 52g; carbs: 19g; fat: 18
1⁄2 lbs flank steak, cut into strips
1 Tbsp honey
1 Tbsp wine vinegar
1 Tbsp olive oil
2 Tbsp minced ginger
6 garlic cloves, minced
1 yellow onion, julienned
1 cup chopped red bell pepper
1 head broccoli, cut into small florets
Sesame seeds, toasted
How to make it
Marinate steak in tamari, honey, and vinegar for at least 1 hour, and up to 24 hours.
Heat a 14" skillet over medium-high heat. Add olive oil and ginger; cook for 30 seconds. Add garlic, and stir until it begins to toast.
Add steak to skillet over high heat. Stir until moisture evaporates and meat develops a dark brown, caramelized coating. Transfer to a plate, and set aside.
Add a little more olive oil to skillet, then add onion, bell pepper, and broccoli. Stir-fry until crisp and colorful, about 5 minutes.
Add steak back to skillet, and toss with the vegetables. Sprinkle on seeds.
via Men's Fitness http://ift.tt/Jz6nE4
November 1, 2017 at 03:34PM
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