Wednesday, May 13, 2009

Here is my 1st post on the 15-minute smart meal. Beef & Broccoli stur fry

Ingredients: 12 oz beef round steak or beef roast, sliced thin ,1/8 inch thick, 2 inches long, 1 inch wide. 2 cup broccoli 1 cup carrot 1/4 cup scallion 1 envelope onion soup, dry mix 1/2 cup 2% reduced fat milk 3/4 cup uncooked orzo 2 tbsp olive oil 1 tbsp cornstarch 1 tbsp Parmesan cheese 1/2 cup water Instructions: For Orzo 1st bring 3 cups of water to a boil. Add olive oil in wok. Put heat on medium high. As soon as oil is hot add beef. Sear meat. Add Orzo to boiling water. Simmer for 5 minutes on medium low heat. Stirring occasionally. Turn heat to worm and put a lid on it. Don’t remove lid until you are ready to plate. Once meat is seared spread to the outer edge of the wok. Add milk, onion mix, cornstarch & 1/2 cup of water. Stir until liquid is blended. Add vegetables on top of liquid. Starting with the ones that take the longest to cook. In this case it would be Carrots, Broccoli then scallions. Cover for 6 minutes on medium heat. Don’t lift the lid. Everything is steaming. After 6 minutes are up remove from heat and you are ready to plate your wonderful 15-minute smart meal. Sprinkle with Parmesan cheese optional. Bon-appetite Completed in 13 minutes. This makes 2 servings at 16 points per serving

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