Fun Karnal (Beef and Broccoli)

Gluten Free
Dairy Free
Health score
8%
Fun Karnal (Beef and Broccoli)
50 min.
4
476kcal

Suggestions

Ingredients

  • 0.5 cup bamboo skewers canned drained sliced
  • cup broccoli florets 
  • teaspoons cornstarch 
  • teaspoons onion dried minced
  • 0.3 teaspoon garlic minced
  • 0.5  bell pepper green thinly sliced
  • 0.3 cup green onion chopped
  • 10 fluid ounce oyster sauce 
  • tablespoons soya sauce 
  • inch thick new york strip steaks cut into 1-inch pieces
  • tablespoons vegetable oil 
  • tablespoons water 
  • cups rice white

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Place steak in a bowl; top with minced onion, garlic, and 1 tablespoon soy sauce. Stir to coat.
  2. Bring rice and 4 cups water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender, and the liquid has been absorbed, 20 to 25 minutes.
  3. Heat vegetable oil in a skillet over medium heat; cook and stir bamboo shoots, mushrooms, 1/4 cup green onion, green bell pepper, red pepper flakes, and 3 tablespoons soy sauce in the hot oil until green bell pepper is slightly tender, 4 to 5 minutes.
  4. Add steak, broccoli, and sugar snap peas; cook until beef is browned and no longer pink in the center, about 10 minutes.
  5. Whisk cornstarch and 2 tablespoons water together in a bowl until cornstarch is dissolved.
  6. Heat oyster sauce in a saucepan over medium-low heat; slowly stir in cornstarch mixture until sauce is thickened, 3 to 5 minutes. Stir oyster sauce mixture into steak mixture; sprinkle with 1/4 cup green onions. Cook steak mixture until sauce is thickened, 7 to 8 minutes.
  7. Serve over rice.

Nutrition Facts

Calories476kcal
Protein9.18%
Fat15.41%
Carbs75.41%

Properties

Glycemic Index
53.05
Glycemic Load
45.17
Inflammation Score
-5
Nutrition Score
16.253478123199%

Flavonoids

Luteolin
0.88mg
Kaempferol
1.88mg
Myricetin
0.02mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:476.49kcal
23.82%
Fat:8.09g
12.44%
Saturated Fat:1.41g
8.83%
Carbohydrates:89.06g
29.69%
Net Carbohydrates:86.01g
31.28%
Sugar:2.51g
2.79%
Cholesterol:1.16mg
0.39%
Sodium:2789.17mg
121.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.84g
21.68%
Manganese:1.26mg
62.82%
Vitamin K:49.97µg
47.59%
Vitamin C:35.62mg
43.17%
Selenium:18.67µg
26.67%
Copper:0.39mg
19.6%
Phosphorus:175.84mg
17.58%
Vitamin B3:3.5mg
17.48%
Vitamin B6:0.34mg
17.13%
Fiber:3.04g
12.17%
Vitamin B2:0.21mg
12.08%
Vitamin B5:1.2mg
12.03%
Folate:45.46µg
11.36%
Magnesium:42.57mg
10.64%
Zinc:1.54mg
10.27%
Potassium:351.05mg
10.03%
Iron:1.64mg
9.13%
Vitamin B1:0.13mg
8.5%
Calcium:77.5mg
7.75%
Vitamin E:1.05mg
6.99%
Vitamin B12:0.33µg
5.58%
Vitamin A:262.28IU
5.25%
Source:Allrecipes