Beef and Broccoli

This recipe is one of our favorites because it is a quick one to cook.  Sarah’s dance schedule means many times we eat without her or eat late once she is home.  Beef and broccoli is great because I can do all the prep work, then it takes Mike no time to cook it up while I pick up Sarah.  Once again, this recipes only real carbs come from the rice.  For this dinner we actually prefer brown rice – so it is a complex carb as well.  Next time you need a quick dinner give this one a try!

beef and broccoli

Beef and Broccoli

Ingredients

Marinade:

  • 1/2 teaspoon baking soda
  • 1 tsp Swerve, granular
  • 1 Tablespoon cornstarch
  • 1 Tablespoon low sodium soy sauce
  • 1 Tablespoon water
  • 2 Tablespoon sesame oil
  • 1 1/2 pound top sirloin roast

Sauce:

  • 1/2 cup low sodium soy sauce
  • 1 Tablespoon Splenda Brown Sugar Mix
  • 4 cloves garlic, minced
  • 2 Tablespoons flour
  • 1 Tablespoon sherry

Cooking:

  • 1 – 2 heads of broccoli
  • 3  Tablespoons olive oil

Directions:

  1. Whisk together all ingredients for the marinade in a large bowl.
  2. Cut the steak into long thin slices and mix with the marinade coating the pieces evenly.
  3. Cover and refrigerate for at least 1 hour.
  4. Combine all the ingredients for the sauce.  Whisk well. This can be made ahead, just whisk and remix when ready to cook.
  5. Cut the broccoli heads into pieces and place in a pot filled with water. Blanche the broccoli. Remove and drain and set aside.
  6. Heat 2 Tablespoons of oil in a large saute pan or wok over high heat. When oil is shimmering, reduce heat to medium high and add the broccoli and cook about 3 minutes. Remove and set aside
  7. Heat remaining 1 Tablespoon of olive oil.
  8. Add the marinated meat and 1/2 of the sauce. Saute for 3 – 4 minutes, stirring often, until meat is cooked through and no longer pink.
  9. Stir in broccoli and remaining sauce. Saute for a minute more.

Nutritional Information: Beef and Broccoli alone is 1 g carbs per serving. Served with 3/4 cup cooked brown rice 34 g carbs – so entire serving is 35 g carbs.

 

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Bourbon Chicken

We love Asian food and have our favorite places to go out to eat. However, sometimes it is much easier on the carb counting to prepare it yourself and control the rice portions. So we have also found a few favorite recipes to make at home and Bourbon Chicken is one that I found and just slightly adjusted to fit our tastes and needs. We love this served over jasmine rice with stir fried green beans on the side.

Bourbon-Chicken-4

Bourbon Chicken

Ingredients

  • 1 1/2 lbs of boneless, skinless chicken thighs
  • 1/2 cup low sodium soy sauce
  • 2 Tablespoons oil
  • 2 Tablespoons cup sesame oil
  • 1/4 cup bourbon
  • 1/4 cup rice vinegar
  • 2 Tablespoons Splenda Brown Sugar Blend
  • 1 teaspoon ground ginger
  • 4 cloves of garlic, minced
  • 4 -6 of green onions cut into pieces

Directions

Marinade

  1. In a bowl combine soy sauce, oils, vinegar, bourbon, and brown sugar blend.  Whisk well.
  2. Add ginger and garlic and whisk again.
  3. Cut the chicken thighs into bite size pieces.
  4. Place chicken pieces in a prepared 9×13 baking dish.
  5. Pour sauce over the chicken and throw in 1/2 of the green onions
  6. Cover and refrigerate for at least 2 hours.  You can do this the night before and marinate overnight.

Baking

  1. Preheat the oven to 350 degrees
  2. Remove chicken from the refrigerator while the oven preheats.
  3. Uncover the chicken and bake directly in the marinade for 45 minutes.
  4. After 20 minutes pull the chicken out and flip the pieces over and baste.  Continue baking to complete the 45 minute cooking time.
  5. Set the oven to broil and cook an additional 5 – 10 minutes. You are simply adding a crispy finish to the chicken.

Serve

  1. Serve over rice of your choice (I use jasmine) and sprinkle remaining green onions evenly over the plates.

Nutritional Information – 0 carbs in the marinade and chicken. Simply add carbs for the serving of rice you choose.  For jasmine rice – 3/4 cup prepared rice is 36 g carbs.