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Simple Beef Broccoli

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)5.5814
Energy (kCal)216.709
Carbohydrates (g)20.4122
Total fats (g)14.2539
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Combine all marinade ingredients in a medium zip-top bag. Add sliced meat, and mix well (I just close the bag and squish it around until all the meat is coated). Place in fridge to marinate for 30 minutes or longer. | 2. Meanwhile, slice broccoli diagonally into small pieces. Heat 1 tablespoon of oil in a wok or large skillet. Stir fry broccoli in oil. Sprinkle lightly with sugar while cooking. Broccoli will be done in about 1-2 minutes (it is done when it turns bright green). Remove broccoli from heat. | 3. Stir fry meat in same pan until cooked through. | 4. Combine all gravy ingredients, and add to meat. Cook until slightly thickened. | 5. Add broccoli and heat through. | 6. Serve over hot, cooked rice. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    steak 2 cups sliced round - - - -
    broccoli 1 stalk 51.34 10.0264 4.2582 0.5587
    soy sauce 1 tablespoon 8.48 0.7888 1.3024 0.0912
    cornstarch 1 tablespoon 30.48 7.3016 0.0208 0.004
    sugar 1 tablespoon 9.177 2.2954 0.0 0.0
    vegetable oil 1 tablespoon 117.23200000000001 0.0 0.0 13.6
    accent seasoning 1/2 teaspoon - - - -
    water 1 cup 0.0 0.0 0.0 0.0
    soy sauce 1 tablespoon 8.48 0.7888 1.3024 0.0912
    cornstarch 1 tablespoon 30.48 7.3016 0.0208 0.004
    sugar 1/2 teaspoon 9.177 2.2954 0.0 0.0
    salt pepper - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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