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Beef and Broccoli over Zucchini Noodles
15 min prep time
10 min cook time
4servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Mittera
How to Make Beef and Broccoli over Zucchini Noodles
This lighter version of a Chinese takeout classic is packed with veggies and low in carbs. You can make "noodles" out of zucchini at home with a special "spiralizer" tool, or use a vegetable peel to create ribbons. Zucchini noodles are also available at many grocery stores now—check the freezer aisle by the vegetables, or in the produce section for fresh, packaged zucchini noodles. To make this dish gluten free, be sure to use gluten free soy sauce, and confirm that the corn starch and beef broth are gluten-free.
15 min prep time
10 min cook time
4servings
2 cups
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Step-By-Step Instructions:
- In a small bowl, whisk together the broth, cornstarch, soy sauce, garlic, and ginger. Set aside.
- Spray large sauté pan or wok with cooking spray, add sesame oil, and place over high heat.
- Add the onion and stir-fry 2 minutes. Add the beef and stir-fry 3 more minutes.
- Add the broccoli and spiralized zucchini and stir-fry 3 more minutes.
- Add the broth mixture and bring to a boil, scraping the bottom of the pan to loosen any brown bits. Reduce heat and simmer 2 minutes.
- Stir in sesame seeds and serve.
Nutrition facts
4 Servings
-
Serving Size
2 cups
- Amount per serving Calories 250
-
Total Fat
9g
- Saturated Fat 2.4g
- Trans Fats 0.1g
- Cholesterol 40mg
- Sodium 500mg
-
Total Carbohydrate
15g
- Dietary Fiber 5g
- Total Sugars 6g
- Added Sugars 0g
- Protein 29g
- Potassium 950mg
- Phosphorous 330mg
Ingredients
no-salt-added beef broth
1 cup
Cornstarch
1 tbsp
lower sodium soy sauce
2 tbsp
garlic (minced)
2 clove
minced fresh ginger
1 tbsp
nonstick cooking spray
1
toasted sesame oil
2 tsp
medium onion (sliced)
1
sirloin beef (sliced)
1 lbs
fresh or frozen broccoli florets
4 heaping cups
small zucchini (spiralized into noodles, or 4 cups prepared zucchini noodles)
2
sesame seeds
2 tbsp
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