Double Delicious by Jessica Seinfeld Page A

(optional)
     
1. Coat the beef or tofu with 4 cup of the cornstarch and the pepper in a large bowl. Heat the 2 tablespoons of canola oil on high heat in a wok or sauté pan and then carefully add the cubed beef or tofu. Cook until golden brown and crispy, about 7 to 8 minutes, stirring once or twice. Transfer to paper towels to drain excess fat.
2. In a separate bowl, combine the soy sauce, orange juice, zest, water, sweet potato puree, brown sugar, ginger, chili paste or garlic, and the remaining cornstarch and mix until smooth.
3. In a clean sauté pan, sauté the carrots and broccoli in 1 tablespoon of oil for 1 to 2 minutes. Push the carrots off to the side, add the soy sauce mixture, and bring the sauce to a boil. Then add the beef or tofu to the pan and coat with the sauce. Cook 1 to 2 minutes more, until the sauce thickens. Garnish with scallions and serve immediately.
    With beef:
    Calories: 457, Carbohydrate: 28 g, Protein: 39 g, Total Fat: 20 g, Saturated Fat: 4 g, Sodium: 445 mg, Fiber: 3.5 g
    With tofu:
    Calories: 303, Carbohydrate: 31 g, Protein: 12 g, Total Fat: 14 g, Saturated Fat: 1 g, Sodium: 355 mg, Fiber: 4 g

     

Sesame Beef with Broccoli
    Another family favorite. I always make sure the skillet is very hot before adding the slices of beef so it’s seared properly and stays juicy.
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Prep:
30 minutes
     
Total:
30 minutes
     
Yield:
Serves 4
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2 teaspoons reduced-sodium soy sauce
1 teaspoon granulated sugar
1 teaspoon cornstarch
1 clove garlic, minced
¾ pound boneless sirloin, cut across the grain into ¼-inch-thick slices
SAUCE
½ cup carrot puree
2 cups low-fat, reduced-sodium beef broth
1 tablespoon reduced-sodium soy sauce
2 teaspoons cornstarch
2 teaspoons sesame oil
½-inch piece fresh ginger, peeled and minced
2 cloves garlic, minced
     
1 tablespoon olive oil
1 pound broccoli, cut into florets, the stems peeled and cut into ½-inch-thick sticks
½ cup water
1 cup short-grain brown rice, cooked according to the package instructions (makes 4 cups)
     
1. In a small bowl, stir together the soy sauce, sugar, cornstarch, and garlic. Add the beef and let it marinate for 20 minutes.
2. Make the sauce. In a small bowl, whisk the puree, broth, soy sauce, cornstarch, sesame oil, ginger, and garlic.
3. In a large skillet, warm the olive oil over high heat. When the pan is hot, add the beef and marinade. Cook 1 to 2 minutes, until the beef is well seared and no longer pink on the outside, stirring 3 or 4 times. Remove the meat and transfer to a bowl or plate. Reduce the heat to medium and add the broccoli to the pan. Cook 4 to 5 minutes, stirring occasionally.
4. Add the water and cover, cooking 2 to 3 minutes more, until the broccoli is tender but crisp. Pour the sauce over the broccoli. Cook 2 to 3 minutes more, until the sauce thickens. Return the beef to the pan and stir well until combined. Serve immediately with the prepared rice.
    Calories: 424, Carbohydrate: 52 g, Protein: 27 g, Total Fat: 12 g, Saturated Fat: 2.5 g, Sodium: 550 mg, Fiber: 6 g

     

Lo Mein
    An easy-to-make version of a great Chinese classic—tastier, healthier, and less greasy. Serve warm or cold with fresh sliced cucumber, a sprinkle of toasted sesame seeds, or even baby corn, which lots of kids seem to love.
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QUICK!
Prep:
20 minutes
     
Total: 20 minutes
     
Yield: Serves 4
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1 (12-ounce) box whole-wheat spaghetti
½ cup low-fat, reduced-sodium chicken broth, plus ¼ cup
½ cup sweet potato puree
2 tablespoons reduced-sodium soy sauce
1 tablespoon firmly packed dark or light brown sugar
1 teaspoon sesame oil
2 teaspoons cornstarch
2 tablespoons olive oil
3 cloves garlic, minced
4 green onions, white ends only, thinly sliced
4 (6-ounce) center-cut pork chops or cutlets, trimmed of fat and cut across the grain into ¼-inch-thick slices
     
1. Cook the spaghetti according to the package instructions and set aside. In a medium bowl, whisk the ½ cup of chicken broth, sweet potato puree, soy sauce, brown sugar,