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Recipe of the Week- Beef Or Chicken & Broccoli Stir Fry


  • 3 tablespoons cornstarch
  • 2 tablespoons water
  • 1 pound boneless meat (any type)
  • Oil spray
  • 4 cups broccoli florets
  • 1 small onion
  • ⅓ cup reduced-sodium soy sauce
  • 1 tablespoon honey
  • 1 teaspoon ground ginger


  1. In a bowl, combine 2 tablespoons of cornstarch, 2 tablespoons of water, and garlic powder. Mix well until smooth. Add beef and toss.
  2. In a large pan over medium-high heat, stir-fry beef in oil spray until beef reaches desired doneness; remove and keep warm.
  3. Stir-fry broccoli and onion in remaining oil for 4-5 minutes.
  4. Return beef to pan.
  5. Combine soy sauce, honey, ginger, and remaining cornstarch and water until smooth; add to the pan.
  6. Cook and stir for 2 minutes.
  7. Serve over brown rice if allowed on your plan.

Makes 4 Servings – Count as a complete protein. Do not add a fat.