If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Serving Size: cup (220 g grams) … 3. CALORIC RATIO PYRAMID™ If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Beef and Broccoli, NUTRIENT BALANCE INDICATOR™ Add the remaining 1 tablespoon of vegetable oil to the pan and once it is hot, add the broccoli florets and sliced onions and cook, stirring occasionally, until the broccoli is tender, about 4 minutes. When broccoli is crisp-tender, return beef and add sauce. 3 Glycemic Load . 4. Our beef and broccoli recipe has plenty of sauce to soak into your steamed rice. Serve over cooked bulgur. User Agreement (updated 5/25/18) 4. A rich blend of ginger, garlic and sesame oil. Use of and/or registration on any portion of this site constitutes acceptance of our 23g Protein . Ingredients. Cook for 2-3 minutes or until golden brown. (See Kelly’s Notes.) … Calories in Chinese Beef With Broccoli based on the calories, fat, protein, carbs and other nutrition information submitted for Chinese Beef With Broccoli. Place SAUCE pouch in a bowl of warm water to thaw. Source: Nutrient data for this listing was provided by Custom. and Privacy Policy and Cookie Statement remove add---cup. Add yellow onion, broccoli, 14 cup of water, sesame oil, soy sauce. Add cooked beef back to pan and season with soy sauce. 90 / 2,000 cal left. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, PROTEIN QUALITY About Food Exercise Apps Community Blog Shop Premium. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Stir the beef in the marinade … https://panlasangpinoy.com/beef-with-broccoli-recipe-knr-kls When you're ready to cook, heat 1 tablespoon of oil in a large sauté pan or wok over high heat until … Sign Up. Using a slotted spoon, transfer the beef to a plate and set it aside. Start by marinating the beef to infuse flavor. Beef And Broccoli. Nutrition Facts. Beef And Broccoli. Sauces. In a bowl, mix sugar, soy sauce, cornstarch, sesame oil, pepper flakes and water. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Add sauce to beef and cook for 5 minutes. Add the beef to … Refrigerate leftovers within 2 hours. Add 2 teaspoons of vegetable oil to skillet or wok and heat on MEDIUM until hot. This healthy beef and broccoli stir-fry recipe is quick-and-easy to prepare, and so low in calories compared to its take-out counterpart that it will probably become one of your favorite meals. 2. You’ll enjoy marinated beef and crisp broccoli drizzled with savory garlic soy sauce. 90 Cal. See ingredients, nutrition, and other product information here. Find nutrition facts for over 2,000,000 foods. 16 oz Beef round 1 cup, loosely packed White rice 1 stalk, large (11"-12" long) Broccoli 1/2 cup slices Carrots 1 tbsp Soy sauce 1 tsp Cornstarch 3 tbsp Olive oil 4 clove Garlic 1 cup, chopped Onions 20 %2 gFat. In a large bowl, whisk together 2 tablespoons cornstarch with 3 tablespoons water. Protein quality is dependent on having all the essential amino acids in the proper proportions. 1 tbsp Olive oil 3 cup chopped Broccoli 1/2 cup strips or slices Carrots 1/2 cup, chopped Onions 3 tbsp Soy sauce 1/2 cup Chicken broth 12 oz Beef top sirloin Nutrition 246.4 calories 8.6 grams carbs 14.6 grams fat 20.7 grams protein 2.6 grams fiber 64.4 mg cholesterol 4.8 grams saturated fat 848.6 mg sodium 2.9 grams sugar 0 grams trans fat Add olive oil and beef and cook for 6-8 minutes or until golden brown. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Toss gently, cooking until sauce … on behalf of the Beef Checkoff for sponsoring this recipe which is perfect for the busy back to school season. A typical target for total Estimated Glycemic Load is 100 or less per day. How does this food fit into your daily goals? The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. While beef is cooking, prepare sauce. Thank you to Beef.It’s What’s for Dinner. This beef and broccoli cooks to have an incredibly rich sauce and deliciously tender beef. 2. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, raw [Sirloin steak, Sirloin strip] 6.0 x 1 ounce (28g) Broccoli, flower clusters, raw 1.0 x 1 cup flowerets (71g) The broccoli is added towards the end to ensure that it is tender but crisp. Whisk until incorporated. How to Cook Saucy Beef with Broccoli. NutritionalWhere to buy. The good: This food is low in Cholesterol.The bad: This food is high in Sodium. The cooking process should be done within 30 minutes, as long as tender cuts of beef are used. Log Food. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Open bags of beef and broccoli and empty into a skillet or wok. Each ", Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, raw [Sirloin steak, Sirloin strip], Waterchestnuts, chinese, canned, solids and liquids, Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Fat 65g. 9g Total Carbs . Stir fry recipes like our Beef … When oil … Broccoli Beef Stir Fry Sauce. The Self NutritionData method and system is covered by U.S. Patent No. Heat a large skillet over medium high heat. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Beef and Broccoli. Cmh Cmh - Beef and Broccoli In Sauce. Smartlabel Info. Cover and let simmer, for 3-4 minutes, until water has evaporated and the broccoli is almost tender and bright green. Serving Size : 5.07 oz. A Mongolian Beef And Broccoli better than take-out? It’s always a huge hit whenever I cook it for my family. Beef And Broccoli. Tell your friends: You May Also Like. 6g Net Carbs . 16g Fat . This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. YES! Sauté beef, ginger and garlic powder in a skillet over medium-high heat until meat is browned. Make the sauce. 1. Cover and heat for 7 minutes, stirring occasionally. Serving Size: 5.4 oz. Prep the beef: Season the beef with salt and pepper. Calorie breakdown: 35% fat, 38% carbs, 27% protein. Calories150 Calories from Fat70 Total Fat7 g Saturated Fat1.5 g Trans Fat0 g Cholesterol12 mg. Sodium520 mg Total Carbohydrates13 g Dietary Fiber2 g … Daily Goals. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). To prepare sauce, combine all ingredients in a small jar; shake well. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Cook 6-8 minutes or until broccoli is bright green. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) 2. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Serving Size: 1 cup Serving Weight: 7.7oz (217g) Nutrient Value % Goal; Calories 266.7---Total Carbs 9.4g: 31.2% Net Carbs info: 6.0g: 20.1% Diab. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. Heat vegetable oil in a wok or large skillet over medium-high heat, and stir in the ginger and garlic. Open SAUCE pouch. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, NUTRITION DATA'S OPINION 3. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. 3g Fiber . Log In. 5. Calorie Goal 1,910 cal. Simple, fresh ingredients bring out the bold flavors of a traditional favorite. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Beef And Broccoli. (updated 5/25/18). Stir together the marinade ingredients until the cornstarch is dissolved. US. Be sure to add this mixture right at the end, and simmer the sauce for at least 20 seconds after adding it. Most Mongolian Beef recipes do not have the addition of vegetables and call for deep frying the beef … Add broccoli and 1/4 cup broth to pan, cover and steam 5 to 6 minutes. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. It IS possible. Nutrition Facts. Scoop meat out of the pan and keep warm. Pour 1/4 c beef stock and 1/4 c soy sauce into a small mixing bowl, then add 1/2 tsp dark brown sugar. Mix cornstarch, broth, soy, sugar, and garlic. Cook the broccoli: Heat oil in a large enough pan, add broccoli florets and 1/4 cup water to the pan. Foods that are both nutritious and filling are considered better choices for weight loss. 1 to 10 of 12219 for Beef Broccoli with Sauce Broccoli Beef Sauce (Lee Kum Kee) Per 2 tbsp - Calories: 35kcal | Fat: 0.00g | Carbs: 9.00g | Protein: 0.00g Nutrition Facts - Similar This ensures that you cook the cornstarch mixture thoroughly and that the sauce … Per 2 tbsp - Calories: 35kcal | Fat: 0.00g | Carbs: 9.00g | Protein: 0.00g, Per 1 cup - Calories: 150kcal | Fat: 3.00g | Carbs: 16.00g | Protein: 14.00g, Per 1 cup - Calories: 222kcal | Fat: 9.73g | Carbs: 19.53g | Protein: 13.86g, Per 1/2 packet - Calories: 70kcal | Fat: 0.00g | Carbs: 16.00g | Protein: 1.00g, Per 1 cup - Calories: 226kcal | Fat: 7.36g | Carbs: 27.78g | Protein: 12.46g, Per 1 cup - Calories: 219kcal | Fat: 4.43g | Carbs: 26.47g | Protein: 17.93g, Per 1 cup - Calories: 221kcal | Fat: 12.46g | Carbs: 9.68g | Protein: 18.18g, Per 1 cup - Calories: 258kcal | Fat: 13.02g | Carbs: 15.91g | Protein: 20.35g, Per 1 cup - Calories: 214kcal | Fat: 3.44g | Carbs: 28.04g | Protein: 16.91g, If you can't find the item you're looking for, please help out by, Beef Stew with Potatoes and Vegetables (Including Carrots, Broccoli, and/or Dark-Green Leafy) in Tomato-Based Sauce, Beef, Noodles and Vegetables in Soy-Based Sauce (Including Carrots, Broccoli, and/or Dark-Green Leafy, Mixture), Beef, Noodles and Vegetables in Tomato-Based Sauce (Including Carrots, Broccoli, and/or Dark-Green Leafy, Mixture), Beef and Vegetables in Soy-Based Sauce (Including Carrots, Broccoli, and/or Dark-Green Leafy, No Potatoes, Mixture), Beef, Tofu and Vegetables in Soy-Based Sauce (Including Carrots, Broccoli, and/or Dark-Green Leafy, No Potatoes (Mixture), Beef, Rice and Vegetables in Tomato-Based Sauce (Including Carrots, Broccoli, and/or Dark-Green Leafy, Mixture). Expert Tip: Use beef flavored bouillon paste instead of beef stock. Beef and Broccoli is an easy, 1-pan, 30-minute meal that is loaded with fresh broccoli, tender nutrition-packed beef, and the best stir fry sauce. Add garlic and ginger to pan. Combine ingredients: In a small bowl combine all the ingredients for the sauce and set aside. There are 232 calories in 1 cup of Beef and Broccoli. With an added ingredient to make this thick and glossy sauce taste even BETTER than take-out, PLUS extra sauce in the recipe, the beef is tender/soft using less than half the oil than other recipes. 7,620,531. Beef with Broccoli. 1. Expert Tip: You can use light brown sugar instead of … It’s easier to use! 40 %9 gProtein. Add 1 tablespoon canola oil (or oil of choice). Fitness Goals : Heart Healthy . Beef and Broccoli is an easy, 1-pan, 30-minute meal that is loaded with fresh broccoli, tender nutrition-packed beef, and the best stir fry sauce. reduced-sodium soy sauce; 1 tablespoon brown sugar; 1 garlic clove, minced; 1 teaspoon minced fresh gingerroot; 2 teaspoons canola oil, divided; 1/2 pound beef top sirloin steak, cut into 1/4-inch-thick strips; 2 3. 4. Buy Now. 40 %9 gCarbs. Although stir-fries are usually heavy in oils and fats, our version uses just one tablespoon of sesame oil, which equates to less than one teaspoon of added fat per serving. Add broccoli and cook until tender. 1 pound boneless beef sirloin steak, 3/4-inch thick 2 Tablespoons cornstarch 1 can (14.5 ounces) beef broth 2 Tablespoons soy sauce 1 Tablespoon brown sugar 1/4 teaspoon garlic powder 4 cups broccoli florets 4 cups hot cooked rice, cooked without salt Slice beef into very thin strips. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Beef and Broccoli, NUTRITIONAL TARGET MAP™ Do this by combining soy sauce, cooking wine, and beef… Stir Fry. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Beef and Broccoli, ESTIMATED GLYCEMIC LOAD™ Soy, sugar, and garlic for this listing was provided by Custom like our beef Find! Bring out the bold flavors of a traditional favorite ’ s for...., broth, soy sauce into a skillet or wok the good: food. Was provided by Custom you might want to aim a little lower a traditional favorite or! 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