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Balanced Beef or Chicken and Broccoli

on February 19 | in Food, Issue 14 | by | with No Comments

Better Beef or Chicken and Broccoli

Nutritious, quick and easy to change up!



Chicken and Broccoli


1 lb. round steak or chicken breast sliced in thin strips

1 clove of garlic, minced

½ cup chopped onion

1 can beef or chicken broth (can use low sodium)

2 tbsp. cornstarch

1 tbsp. brown sugar

2 tbsp. low sodium soy sauce

¼ tsp. garlic powder

¼ tsp. ground ginger

4 cups broccoli florets

4 cups cooked brown rice, white rice

or eat in pita pockets



Coat skillet with cooking spray and heat over medium heat for one minute. Add beef or chicken, onion and minced garlic; stir fry until brown. Remove the beef or chicken to a plate and keep warm.

Add half the broth and broccoli to pan. Cover and simmer until broccoli is tender and crisp. Mix cornstarch, brown sugar, garlic powder, ginger and soy sauce with remaining broth until smooth; add to the pan. Cook until mixture thickens, stirring constantly. Return beef or chicken to mixture, stir and serve over rice or in a pita pocket.


* add chopped mushrooms, red or yellow peppers and or water chestnuts for added variation


Total servings: 4

Nutritional information per serving, broccoli beef over whie rice; 453 calories. Fat 5.2g, Carbs 66g, Protein 35g. Substitute brown rice instead of white; additional 13 calories. Pita pocket, whole wheat instead of rice is only 100 calories and 24g of carbs. That’s a total 353 calories!

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