Thursday, January 23, 2014

Fabulous "Beef" and Broccoli recipe

This is one of my husbands favorite dishes revised.  The first time I made this original version of this he declared it , "better than he's had at a restaurant and he'd order it again and again."  That's his utmost compliment saying he'd order it out!

Well, I revised it to make it less calories and it turned out just as tasting and got the same response from hubby!  Basically trading ground turkey for the round steak and adding more broccoli and less meat saves you calories.  Switching the ground turkey not only saves you a few calories (1lb of round steak is about 840 calories as opposed to 1lb of fat free ground turkey at 640 calories) but goes further.  The ground turkey nicely mixes into the sauce "spreading" farther than the larger "chunks" of round steak would.  This way you can also "cut the amount of meat" to 12 ounces and not notice anything missing.  Add in an extra cup of broccoli and not only up the nutritional value but stretch your servings to be more filling.

So here you go, enjoy!
Forgot to take a picture until I was saving some for Taylor who was at Karate while we ate

Mock Beef and Broccoli
1lb ground turkey (or to do no animal protein leave out or sub with your favorite "ground wheat meat"*
2 T. peanut butter
1/2 tsp. hot sauce
1 cup water
2T. cornstarch
4 tsp. vinegar (I used white)
pepper to taste
1 tsp. ground ginger
1 tsp. garlic powder
4-5 cups broccoli florets (about 2 large bunches)
In microwave safe bowl combing soy sauce, peanut butter, not sauce, water, cornstarch, vinegar, pepper and garlic powder.  Mix well and warm in microwave stirring after every 30 seconds until you can blend the peanut butter in and it's slightly thickened.

In skillet fry ground turkey (if using) till pink is gone, drain.  Add the broccoli and cook till "crisp/tender", add the sauce and stir.  Serve over rice.

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