Your Recipe

Weight Watchers Beef and Broccoli

Zutat  Menge  Kalorien 
Brokkoli, roh 22.2g 8kcal
Gewürfelte Rinderbrühe 254g 432kcal
Ingwerwurzel 6g 5kcal
Knoblauch 14.787g 22kcal
Speisesalz 1.4225g 0kcal
Speisestärke 23.75g 90kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 66.2g 38kcal
Rapsöl (Rapsöl) 26.9g 238kcal
Rind, Rinderfilet, Steak, trennbar mager und fett, auf 1/8" Fett getrimmt, alle Qualitäten, roh 340.1925g 684kcal

Recipe Tags:

Weight Watchers

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 ½ Tbsp cornstarch, divided
¼ tsp table salt
¾ pound(s) uncooked lean trimmed sirloin beef, thinly sliced against the grain
2 tsp canola oil
1 cup(s) reduced-sodium beef broth, divided
5 cup(s) uncooked broccoli, florets (about a 12 oz bag)
1 Tbsp ginger root, fresh, minced
2 tsp minced garlic
¼ tsp red pepper flakes, or to taste
¼ cup(s) water
¼ cup(s) low sodium soy sauce
INSTRUCTIONS
On a plate, combine 2 tablespoons cornstarch and salt; add beef and toss to coat.
Heat oil in a large nonstick wok or large deep skillet over medium-high heat. Add beef and stir-fry until lightly browned and cooked through, about 4 minutes; transfer to a bowl with a slotted spoon.
Add 1/2 cup broth to same pan; stir to loosen any bits on food on bottom of pan. Add broccoli; cover and cook, tossing occasionally and sprinkling with a tablespoon water if needed, until broccoli is almost crisp-tender, about 3 minutes. Uncover pan and add ginger, garlic and red pepper flakes; stir-fry until fragrant, about 1 minute.
In a cup, stir together water, soy sauce, remaining 1/2 cup broth and remaining 1/2 tablespoon cornstarch until blended; stir into pan. Reduce heat to medium-low and bring to a simmer; simmer until slightly thickened, about 1 minute.
Return beef and accumulated juices to pan; toss to coat. Serve. Yields about 1 1/4 cups per serving.

Nährwertangaben 
Portionsgröße  189 g | ml
Menge pro Portion  379
1586
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 26%
Gesättigte Fettsäuren  6.1g 31%
Natrium 16021mg 697%
Gesamte Kohlenhydrate  18g 7%
Ballaststoffe  0.4g 2%
Zucker  9.4g
Protein  30g 60%
Vitamin D 0mcg 0%
Kalzium 73mg 6%
Eisen  3mg 17%
Kalium 621mg 13%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 1.721 mcg 0%
Thiamin [B1] 0.199 mg 17%
Riboflavin [B2] 0.287 mg 22%
Niacin [B3] 7.45 mg 47%
Pantothensäure [B5] 0.814 mg 16%
Vitamin B6 0.682 mg 40%
Cobalamin [B12] 1.528 mcg 0%
Folat [B9] 40.73 mcg 0%
Vitamin C 6.179 mg 7%
Vitamin D 0 mcg 0%
Vitamin E 1.601 mg 11%
Vitamin K 11.689 mcg 10%
Betain 17.019 mg 0%
Cholin 151.355 mg 28%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  18.4 g 7%
Sugars 9.4 g 19%
Ballaststoffe  0.4 g 2%
Carbohydrate 12.1 g 0%
Netto-Kohlenhydrate 9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.169 g 0%
Arginin 1.234 g 0%
Asparaginsäure 1.688 g 0%
Cystein 0.227 g 0%
Glutaminsäure 2.936 g 0%
Glycin 1.119 g 0%
Histidin 0.587 g 0%
Isoleucin 0.867 g 0%
Leucin 1.494 g 0%
Lysin 1.534 g 0%
Methionin 0.471 g 0%
Phenylalanin 0.753 g 0%
Prolin 0.934 g 0%
Serin 0.775 g 0%
Threonin 0.764 g 0%
Tryptophan 0.118 g 0%
Tyrosin 0.572 g 0%
Valin 0.948 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 73.22 mg 6%
Kupfer 0.09 mg 10%
Fluorid 0.01 mcg 0%
Eisen  3.04 mg 17%
Magnesium 63.95 mg 15%
Mangan 0.5 mg 22%
Phosphor 339.99 mg 27%
Kalium 620.86 mg 13%
Selen 37.93 mcg 69%
Natrium 16020.72 mg 697%
Zink 3.36 mg 31%
andere
Nährstoff Menge  DV
Wasser 79.544 g 0%
Asche 40.457 g 0%