Spicy Beef and Broccoli Stir-Fry

Serves 6

• 3 tablespoons dry sherry
• 3 tablespoons soy sauce
• 4 large garlic cloves, minced
• 1 teaspoon Asian (dark) sesame oil
• ¼ teaspoon red pepper flakes
• ½ pound beef tenderloin, trimmed and cut into strips
• 1 teaspoon cornstarch
• 2 teaspoons canola oil
• 4 cups broccoli florets
• 2 cups hot cooked brown rice

1 Stir together sherry, soy sauce, garlic, sesame oil, and pepper flakes in 1-cup glass measure. Transfer ¼ cup of mixture to large zip-close plastic bag; add beef. Squeeze out air and seal bag; turn to coat beef. Refrigerate, turning bag occasionally, at least 1 hour or up to 2 hours.

2 Add cornstarch and enough water to soy sauce mixture in cup to equal ⅓ cup; stir mixture until smooth.

3 Heat wok or deep large skillet over high heat until drop of water sizzles in pan; add canola oil and swirl to coat pan. Add beef and stir-fry until no longer pink, about 2 minutes. With slotted spoon, transfer beef to plate. Add broccoli to wok; stir-fry 3 minutes, then cover and cook 1 minute. Re-stir cornstarch mixture; add to wok along with beef. Stir-fry until sauce bubbles and thickens, about 2 minutes. Serve with rice.

Per serving (1/6 of stir-fry and ⅓ cup rice): 191 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 24 mg Chol, 779 mg Sod, 22 g Total Carb, 1 g Sugar, 3 g Fib, 12 g Prot, 455 mg Calc. PointsPlus value: 5

Beef and Bean Chili

Serves 6 • Gluten Free

• 2 teaspoons olive oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 red bell pepper, chopped
• 3 large garlic cloves, minced
• 1 pound lean ground beef (7% fat or less)
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• ½ teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 (14½-ounce) can fire-roasted diced tomatoes
• 1 (15½-ounce) can red kidney beans, rinsed and drained
• 6 tablespoons fat-free sour cream
• 3 cups hot cooked brown rice

1 Heat oil in large Dutch oven over medium heat. Add onion, carrots, celery, bell pepper, and garlic; cook, stirring, until carrots and celery are softened, about 15 minutes. Add beef and cook, breaking it apart with wooden spoon, until browned, about 7 minutes. Stir in chili powder, cumin, oregano, salt, and black pepper; cook, stirring, 2 minutes.

2 Add tomatoes with their juice and beans to pot; bring to boil. Reduce heat and simmer, partially covered, stirring occasionally, until flavors are blended, about 20 minutes. Serve with sour cream and rice.

Per serving (about 1½ cups chili, ½ cup rice, and 1 tablespoon sour cream): 373 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 47 mg Chol, 452 mg Sod, 52 g Total Carb, 8 g Sugar, 11 g Fib, 25 g Prot, 83 mg Calc. PointsPlus value: 9