Beef, Broccoli and Mango Stir-Fry

 

Main dish

Beef, Broccoli and Mango Stir-Fry

1/3 cup low-sodium chicken broth

2 tablespoons ketchup

2 tablespoons apple cider vinegar

2 tablespoons low-sodium soy sauce

2 tablespoons sugar

2 teaspoons cornstarch

1 teaspoon chili garlic sauce, or more to taste

8 ounces top sirloin or skirt steak

Kosher salt and freshly ground pepper

1 small yellow onion

About 3/4 pound fresh broccoli

1 yellow or orange bell pepper

1 ripe mango, about 3/4 pound

2-inch piece fresh ginger

2 garlic cloves

2 tablespoons peanut oil

Leaves from 4 to 6 stems cilantro

In a large bowl, mix broth with the ketchup, vinegar, soy sauce, sugar, cornstarch and chili garlic sauce. Cut the meat into thin strips that are no more than 3 inches long. Season with salt and pepper to taste, and add to the bowl. Toss to coat.

Cut the onion in half, then into thin half-moons. Cut the broccoli florets into bite-size pieces. Peel the stalks and cut them into thin slices. Cut bell pepper into thin strips, discarding the seeds and membranes. Peel the mango, and cut the flesh into medium dice. Peel and mince the ginger and garlic, which can be combined as you work.

Heat a wok or large, deep skillet over medium-high heat. Add the oil; once it has started to shimmer, swirl to coat. Add the onion and sliced broccoli stalks. Stir-fry for 2 minutes. Add the bell pepper and broccoli florets, ginger and garlic. Stir-fry for 2 or 3 minutes, just until the florets begin to soften and change color.

Add the meat and its marinade. Stir-fry until the meat loses its raw look and the marinade is well incorporated and forms a slightly thickened sauce. Stir in the mango; cover and reduce the heat to low. Cook for about 3 minutes.

Uncover and taste the stir-fry; add chili garlic sauce as needed. Divide among individual plates or bowls. Garnish with the cilantro. Makes 4 servings.

Per serving: 250 calories, 17 g protein, 28 g carbohydrates, 9 g fat, 2 g saturated fat, 20 mg cholesterol, 540 mg sodium, 4 g fiber, 18 g sugar.

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