A better blood sugar recipe with broccoli

Recipes for beef and broccoli stir-fries may be commonplace, but this one stands out. Stir-frying orange zest with fresh ginger gives the sauce extraordinary fragrance and satisfying flavour. This dish provides a generous quantity of vegetables balanced with lean protein, providing excellent nutritional value for the calories.

Ingredients:

• 125 ml (1/2 c) orange juice
• 30 ml (2 tbsp) reduced-sodium soy sauce
• 15 ml (1 tbsp) oyster sauce
• 15 ml (1 tbsp) rice vinegar
• 7 ml (1 1/2 tsp) chili-garlic sauce or hot red pepper sauce
• 7 ml (1 1/2 tsp) cornstarch
• 15 ml (1 tbsp) vegetable oil
• 340 g (12 oz) flank steak, trimmed, halved lengthwise, and cut into 5-mm-thick (1/4-in-thick) slices
• 15 ml (1 tbsp) minced fresh ginger
• 10 ml (2 tsp) freshly grated orange zest
•  3 garlic cloves, minced
• 150 g (1 c) sliced onion (1 medium)
• 450 g (1 lb) broccoli crowns, cut into 2.5-cm (1-in) florets (1 kg/4 c)
• 1 red or yellow pepper, cut into 5 cm × 5 mm (2 × 1/4 in) slivers

For convenience, you can substitute frozen broccoli florets for fresh and 225 grams (1 1/2 cups) frozen pepper stir-fry mix for the fresh red or yellow pepper and onion.

1.  In a small bowl, whisk together the orange juice, soy sauce, oyster sauce, vinegar, chili-garlic sauce (or hot sauce) and cornstarch; set aside.
2. Heat five millilitres (one teaspoon) oil in a large nonstick skillet or stir-fry pan over high heat. Add half of the steak and cook, without stirring or turning, until browned on the underside, about one minute. Stir and turn the slices, then cook just until browned on the other side, about 30 seconds. Transfer to a plate. Add another five millilitres (one teaspoon) oil, repeat with the remaining steak and transfer to the plate.
3. Add the remaining five millilitres (one teaspoon) oil to the skillet, then add the ginger, orange zest and garlic and stir-fry until fragrant, 10 to 20 seconds. Add the onion and stir-fry for one minute. Add the broccoli and red or yellow pepper and stir-fry for 30 seconds. Add 50 millilitres (1/4 cup) water, cover, and cook just until crisp-tender, about 1 1/2 minutes. Push the vegetables to the outside of the pan. Stir the reserved sauce, pour into the centre of the pan and cook, stirring, until glossy and thickened, about one minute. Stir the vegetables into the sauce, return the steak to the skillet, and turn to coat. One serving is 350 millilitres (1 1/2 cups).

A zester is the easiest way to remove zest from oranges and lemons. If you don't have one, use a vegetable peeler and mince the peels. Or cover a grater with plastic wrap and use the side made for grating hard cheese.

This meal only takes about half an hour to prepare and less than 10 minutes to cook. It's packed with 25 grams of protein, 3 grams of fibre and only 9 grams of fat, making it a heart healthy choice for you the dinner table.