In just a few minutes, you can prepare a delicious, low calorie, nutritious and flavorful meal for your entire family. Lap-band and gastric sleeve surgeon Terry Simpson, known as the Weight Loss Doctor, shares his secret to a low-cal, healthy and quick meal.
One of my favorite kitchen tools is the Wok. It is easy to use, versatile and inexpensive. If you don’t have one, purchase a simple Wok, non electric, that you can use on the stove top. Mine cost just $12 at Tuesday Morning.
Here is what you will need for this recipe:
- 1 1/2 lb. of Broccoli
- 1 lb. of cut beef (flank steak, sirloin, whatever the grocery store has thinly sliced)
- Soy sauce
- Minced garlic (comes in a jar – great stuff)
- Stir Fry sauce (lots of varieties out there)
- Vegetable oil
First- take your steak out and put it in a shallow pan and cover it with soy sauce and some vegetable oil (3 parts soy sauce, 1 part oil) – some people prefer to toss in a teaspoon of corn starch to bind it all together. Add some pepper to taste. This is just a marinade that will put some nice flavor in the meat. You can even do this the night before. Put all those ingredients together and store in the refrigerator – the longer that you marinade meat, the more tender it becomes, but don’t marinade for longer than a day.
Cooking vegetables in a Wok is easy. For this recipe, you’ll need broccoli. Like most vegetables, this has few calories — about 27 calories for 1/2 cup chopped.
Put about 1 1/2 inches of water in and cover it. You can use any large pan cover you have. Crank up the heat. Once the water comes to a boil, add the broccoli.
In 3 minutes it’s ready — easier than using a steamer because it’s faster, and tastes fresh.
I then toss the broccoli into a colander and leave it there. Dry it with a quick wipe of a towel – don’t get burned! It is now hot, so add about a tablespoon of vegetable oil to coat the bottom of the Wok (ok, here is confession number one: I don’t measure much) – just be sure to coat the bottom.
Add the minced garlic and stir. Once you can smell it (in about half a minute), you are ready to add your meat.
Take the marinated beef and toss it in the wok. It has a large surface area – and you want each strip of meat to have contact with the pan. In 30 seconds the meat will be done on that side, and then flip them with a kitchen tool, like a wooden spoon or even a large metal one. Stir the meat so it gets done on all sides, this will take one or two minutes.
Now, pour in the stir-fry sauce and simmer for 30 seconds. Put the broccoli back in and stir it so the sauce coats everything. You are ready to serve! (Recipe serves 4 people).
Calorie Count — 200 calories for the beef, 27 calories for the broccoli, 10 calories for the sauce, and maybe 5 calories for the oil. Dinner for less than 300 calories and done in five minutes!
You can get more complicated with your sauces and your marinade. So try this first, and as you get to where you want to do more I suggest you buy a copy of my friends book: