what is a broccoli and beef recipe that is weight watchers friendly?

Answer 1

Stick to grill or roast instead of stir fried or deep fried cooking method.

Each portion of beef should not be more than 120 g per meal.

You may have boiled broccoli with homemade salad dressing, that would keep the calories of your meal below 600 calories for the main course.

<<<<< Grilled beef fillet with broccoli salad >>>>>>>

120 g beef fillet (cut to cubes)
100 g broccoli
1 stalk celery (cut to 1 inch in length)
1 cucumber (cubes)
5 cherry tomatoes
almond slices (toasted)

Marinade (for the fillet)
1 tablespoon soy sauce
1/2 teaspoon of garlic power
1/4 teaspoon of sugar
1 teaspoon of cooking wine
1/2 teaspoon of sesame oil
1/4 freshly grounded black pepper

Salad Dressing

1 tablespoon Extra Virgin Olive Oil
1.5 tablespoon Balsamic Vinegar
a few drops lemon juice
1/2 teaspoon sugar


Rub the marinade thoroughly on the fillet, leave for 10 minutes
Pre-heat the grill, 180 degree C, grill the fillet tilled cooked (medium or well done)

Boil the broccoli with a pinch of salt till cooked, drained and set aside

Mix all the vegetables with the dressing in a salad bowl, then put the grilled fillet on the vegetables, sprinkle the almond slices, serve with bread or toast (if carbohydrate is desired)

Answer 2

Try this website they have over 1000 weight watchers recipes

http://www.angelfire.com/journal/wwrecipes/

Answer 3

Gingered Beef with Broccoli
Rating: (5 ratings made)
Ingredients:
2 cup broccoli crowns (separate florets and slice stems 1/4 inch)
3/4 lb lean beef cut for stir-fry
3 Tbsp water
1 1/2 Tbsp cornstarch
2 Tbsp vegetable oil
1 Tbsp minced unpeeled fresh ginger
3/4 cup low sodium stir-fry sauce
1 red pepper, cut in 1-inch pieces
1/2 cup shiitake mushrooms, stemmed
1/2 cup snow peas, trimmed
Directions:
Rinse broccoli. Microwave, covered, on high for 3 minutes; drain.
Place beef in a small bowl. Pour in water 1 tablespoon at a time, working in with hands until water is absorbed into beef. Sprinkle cornstarch over beef and work in with hands to coat all pieces.
Heat nonstick wok or skillet on high. When hot, pour 1 tablespoon oil down sides of pan. Add ginger and beef; stir-fry until beef just browns. Add sauce and toss to coat; remove beef from pan. Add remaining oil.
Add broccoli to pan along with peppers, mushrooms and snow peas. Stir-fry 2 minutes. Return beef with sauce to pan; toss to heat through, about 30 seconds.

Variations:
Serve with steamed rice.



Beef with Broccoli

(The secret to this popular restaurant dish is to marinate the beef in a bit of oil)

Serves 3 to 4


Ingredients:

3/4 lb (375 g) lean beef, sliced thinly into bite-sized pieces

Marinade for Beef:
1 egg
1/3 tsp (1.5 mL) salt
1 Tbsp (15 mL) cooking wine
1 Tbsp (15 mL) cornstarch (corn flour)
2 Tbsp water

1 1/2 Tbsp (20 mL) oil

1 1/2 lb (750 g) broccoli, flowerets removed, slice on the diagonal into thin slices
1 cup (250 mL) cooking oil
2 1/2 Tbsp (30 mL) oyster sauce
2 Tbsp (25 mL) light soy sauce
3/4 Tbsp (10 mL) dark soy sauce
1 Tbsp (15 mL) sugar
a few drops of sesame oil
2 cloves garlic, crushed
1/2 cup (125 mL) chicken broth
2 Tbsp cornstarch (if desired)

Directions:

Slice beef and mix together marinade ingredients. Add marinade to beef and marinate for thirty minutes. Add 1 1/2 tablespoons of oil to beef, mix in thoroughly, and marinate beef for another thirty minutes. While beef is marinating, prepare the vegetables.

Heat wok and add 1 cup of oil. When oil is ready, add beef and stir-fry until it is nearly cooked. Remove beef and set aside on a plate. Drain the wok and wipe clean with a paper towel.

Add 1/2 cup water to wok. Bring the water to a boil and add the broccoli. Cover and cook until broccoli is cooked through. Drain the wok.

Heat wok and add oil (about 2 tablespoons). Add the garlic and stir-fry for about 1 minute. Add vegetables and beef and mix together. Make a well in the middle of the wok and add the sauce ingredients. Add cornstarch, stirring to thicken. Mix sauce together with other ingredients. Serve hot.

Variations
*Add carrots and onion if desired. Boil in the wok with the broccoli (you'll need to add more water).

Answer 4

Just watch your ingredients - try www.cooks.com for ideas