Chinese food

On Sat, 7 Aug 2004 18:24:55 -0700, "John Smith" <[email hidden]>

Quoted message said:

I've been LCing for over a year and am happy with the results. Can I have
broccoli beef or even kun pow chicken maybe once in a while?

This is a very good recipe.

* Exported from MasterCook *

Beef and Broccoli (with variations)

Recipe By 😄amsel in dis Dress
Serving Size : 6 Preparation Time :0:00
Categories : Chinese main dishes
stir-fry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
---Beef Prep----
1 pound beef flank
1 tablespoon vegetable oil
1/2 teaspoon xanthan gum -- or guar gum
1 teaspoon soy sauce
1/8 teaspoon white pepper
1 teaspoon ginger root -- finely minced
1 teaspoon garlic -- finely minced
---Vegetable Prep---
1 1/2 pounds broccoli
3 whole green onions -- with tops
---Thickening Mixture---
1/4 cup chicken broth
1/4 cup oyster sauce
2 teaspoons xanthan gum -- or guar gum
---Cooking----
3 tablespoons vegetable oil
2 tablespoons vegetable oil
1/2 cup chicken broth

1. Trim fat from beef; cut beef with grain into 2-inch strips. Cut strips
across grain into 1/8-inch slices. Toss beef, 1 tablespoon of oil, 1/2
teaspoon of xanthan gum, sugar, soy sauce, white pepper, ginger, and garlic
in a glass or plastic bowl. Cover and refrigerate for 20 minutes or
longer.

2. Cut broccoli into florets; place into boiling water. Cover and blanche
for 1 minute; drain. Immediately rinse under cold running water; drain.
Cut green onions into thin slices at the white end, and 2-inch pieces at
the green end.

3. Combine 1/4 cup chicken broth, oyster sauce, and 2 teaspoons of xanthan
gum in small bowl. Set aside.

4. Heat wok until 1 or 2 drops of water sizzle and dissipate when
sprinkled into wok. Add 3 tablespoons of oil, rotating wok to coat sides.
Add beef mixture and stir-fry until beef is browned, about 3 minutes.
Remove beef from wok.

5. Add 2 tablespoons oil to wok, rotating wok to coat sides. Add broccoli
and stir-fry for 1 minute. Stir in 1/2 cup chicken broth; heat to boiling.
Stir in beef and heat to boiling again. Stir in thickening mixture; cook
and stir until thickened, about 15 seconds. Garnish with green onions.

3 carbs per serving (7 - 4)

Cuisine:
"Low Carb"
Source:
"adapted from Betty Crocker's Chinese Cookbook by LeeAnn Chin"
Copyright:
"1981"

- - - - - - - - - - - - - - - - - - -

Per serving: 285 Calories (kcal); 22g Total Fat; (67% calories from fat);
18g Protein; 7g Carbohydrate; 39mg Cholesterol; 300mg Sodium
Food Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat;
0 Other Carbohydrates

Serving Ideas : Serve with shredded cauliflower "rice" if desired.

NOTES :
Protein substitutions:
Lean pork loin
Boneless, skinless chicken breast
Shrimp (add at the end of cooking)
Vegetable substitutions:
Boy choy, cut on the diagonal; leaves roughly chopped (1 pound)
Green beans, cut into 1-inch pieces (1 pound)
Pea pods, ends and string removed (8 ounces)
Combination julienned carrots, red peppers, and onions
Mushrooms
Water chestnuts
Bamboo shoots
--
227/211/150 (Thursdays)
Fasting BG: 97
Reduced Carb 5/25/2004
Diabetes Dx 5/15/2001
http://photos.yahoo.com/carol_arie

"John Smith" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I've been LCing for over a year and am happy with the results. Can I have
broccoli beef or even kun pow chicken maybe once in a while?

After a year of success, and you need our permission? LOL

--
JK Sinrod
Sinrod Stained Glass Studios
www.sinrodstudios.com
Coney Island Memories
www.sinrodstudios.com/coneymemories

John Smith said:

I've been LCing for over a year and am happy with the results. Can I have
broccoli beef or even kun pow chicken maybe once in a while?

I would recommend that anyone ordering Chinese dishes be sure to ask them
either to "steam-only" the main course and if its normally stir fried
anyway, to leave off all sauces. That's where the carbs are. Oh, and watch
the rice, noodles and egg rolls!

Egg drop soup is a good starter to help make a Chinese meal more filling, as
per Atkins book - Atkins for Life.
--
regards,
RoundingMiddleAge
182.5 / 175 July 31 / 140 / began July 5, 2004

Someone also posted before that the Atkins Teriyaki sauce is quite good for
stir frying. maybe I'll try it tonight with my tofu (which I hope turns out
edible...I just can't master the stuff!)

"RoundingMiddleAge" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

John Smith said:

I've been LCing for over a year and am happy with the results. Can I

have

Quoted message said:

Quoted message said:

broccoli beef or even kun pow chicken maybe once in a while?

I would recommend that anyone ordering Chinese dishes be sure to ask them
either to "steam-only" the main course and if its normally stir fried
anyway, to leave off all sauces. That's where the carbs are. Oh, and watch
the rice, noodles and egg rolls!

Egg drop soup is a good starter to help make a Chinese meal more filling,

as

Quoted message said:

per Atkins book - Atkins for Life.
--
regards,
RoundingMiddleAge
182.5 / 175 July 31 / 140 / began July 5, 2004