Szechuan Beef and Broccoli

Szechuan Beef and Broccoli
Source: The Biggest Loser Family

Ingredient

1 Pound Top round steak, sliced against the grain into scant 1/4" thick strips

1 Teaspoon garlic powder

Salt to taste

Ground Black Pepper to taste

1 14oz. bag frozen broccoli (about 5 cups)

1 Tablespoon freshly minced garlic

2 Teaspoon toasted sesame oil

1/4 Cup bottled Szechuan stir-fry sauce

Instructions:

In a large bowl, combine the steak, garlic powder, salt, and pepper and toss until well combined.

Place a large nonstick skillet or nonstick wok over high heat. When hot, mist with the olive oil spray. Add the broccoli and garlic and cook, stirring, for 4-6 minutes, or until the garlic softens and the broccoli is heated through and crisp-tender, being careful not to burn the garlic. Transfer to a large bowl and cover to keep warm.

Return the pan to high heat and add 1 teaspoon of the sesame oil. When hot, add half of the steak in a single layer, and cook, stirring occasionally, until lightly browned on both sides, 1 to 2 minutes. Transfer the steak to the bowl with the vegetables and re-cover. Repeat with the remaining 1 teaspoon sesame oil and steak. Return all the steak and vegetables to the pan and remove from heat. Add the sauce and mix well to coat. Divide among 4 bowls and serve.

Serves: 4

Calories: 191

Cholesterol: 50 mg

Fat: 6 g

Saturated Fat: 2 g

Protein: 25 g

Carbohydrates: 10 g

Sodium: 599 mg

Fiber: 2 g

New Favorite Meatballs

I made these to go with the marinara sauce. It was a good combination. I really enjoyed the meatballs. These were really easy to make.

New Favorite Meatballs
Source: The Biggest Loser Family Cookbook

Ingredient
Olive Oil Spray
2 egg whites
1/2 Cup quick-cooking oats
1/4 Cup fat-free Milk
1/2 Cup finely chopped fresh parsley
1 Tablespoon dried minced onion
1/2 Teaspoon dried oregano
1/2 Teaspoon garlic powder
1/4 Teaspoon Salt
1/8 Teaspoon crushed red pepper flakes
1 Pound 96% lean ground beef

Instructions:
Preheat the over to 400. Lightly coat a large nonstick baking sheet with olive oil spray.

In a medium bowl, using a fork, mix together the egg whites, oats, and milk until well combined. Add the parsley, onion, oregano, garlic powder, salt, and crushed red pepper flakes and mix until combined. Mix in the beef until well combined.

Make 32 uniform meatballs, each about 1 1/2 diameter (use a cookie scoop or 2 tablespoons for ease). Roll the balls with your hands and arrange, not touching, on the prepared baking sheet. Bake until 7 to 10 minutes, or until no longer pink inside.

Serves: 4
Serving Size: 8 Meatball
Yields: 32 Meatballs
Prep Time: 10 min
Cook Time: 9 min
Total Time: 19 min

Calories: 194
Cholesterol: 60 mg
Fat: 5 g
Saturated Fat: 2 g
Protein: 26 g
Carbohydrates: 10 g
Sodium: 252 mg
Fiber: 2 g