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Wednesday, February 2, 2011

Low-Point Beefless Broccoli

Yum
If you love beef and broccoli, you will love this healthier version that consists of less fat and more fiber! With a delicious flavor, this "beefless" broccoli recipe is something your family is sure to enjoy.


Low-Point Beefless Broccoli
Ingredients:
- 1, 12 oz. frozen bag of Boca Meatless Ground Crumbles, thawed
- 2 1/2 Tbs. cornstarch, divided
- 1/4 tsp. salt
- 1 1/2 cups chicken broth, divided
- 1, 12 oz. frozen bag of broccoli florets, thawed
- 1/2 tsp. ground ginger
- 1 tsp. garlic powder
- 1/4 tsp. red pepper flakes (optional)
- 1/4 cup soy sauce
- 1/2 cup water
- Pam cooking spray
Spray a good amount of Pam cooking spray into a skillet. Mix 2 Tbs of the cornstarch and the salt to the Boca crumbles. Place crumbles in skillet and cook on medium heat for 10 to 12 minutes until cook thoroughly. These crumbles do not produce liquid/fat so stirring frequently is a good idea so they don't stick to the bottom of the skillet. You can also add a little bit of water to the crumbles for a bit of moisture. Transfer crumbles to a bowl when done. Add 1/2 cup chicken broth to the same pan and stir to loosen any bits stuck to the bottom. Add broccoli, ginger, garlic powder, and pepper flakes and toss lightly until the broccoli is cooked to tender/crisp. Stir in soy sauce, remaining cup of chicken broth, remaining 1/2 Tbs of cornstarch and water until blended. Add Boca crumbles. Stir and simmer until the sauce thickens. This is great served alone or over a bed of rice. If you would like a printer-friendly version of this recipe, Click Here. (Sprinkle with a little bit of cheese if desired.)
Total servings = 4 cups
Serving size = 1 cup
Points per serving = 3.5


"The minute you settle for less than you deserve, you get even less than you settled for." - Maureen Dowd