Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Beef and Broccoli

SERVES 6 / PREP: 15 MINUTES / COOK: 25 MINUTES / TOTAL: 40 MINUTES

No need for Chinese takeout when you can make tasty beef and broccoli at home. This dish is packed with salty-sweet flavor and plenty of mixed vegetables to get in those essential antioxidants. This reheats well, so it’s even better for lunch the next day!

¾ cup beef broth

3 tablespoons apple cider vinegar

3 tablespoons low-sodium soy sauce or Bragg Liquid Aminos

2 tablespoons brown sugar

1 tablespoon cornstarch

2 teaspoons ground ginger

¼ teaspoon red pepper flakes

1 teaspoon sesame oil

2 teaspoons minced garlic

1 pound flank steak, cut into ¾-inch strips

1 cup broccoli florets

1 red bell pepper, cut into thin strips

2 bok choy stalks, sliced

1 (8-ounce) can water chestnuts, drained

1 In a small bowl, mix together the broth, apple cider vinegar, soy sauce, brown sugar, cornstarch, ginger, and red pepper flakes. Stir until the sugar dissolves. Set aside.

2 In a large skillet over medium heat, heat the sesame oil. Add the garlic, and sauté until fragrant, about 30 seconds. Add the steak, and cook for 2 to 3 minutes on each side. Transfer the steak to a bowl and set aside.

3 With the skillet still over medium heat, add the broccoli and red bell pepper, and sauté for 2 to 3 minutes, stirring constantly.

4 Add the bok choy and water chestnuts, and stir constantly until the bok choy begins to wilt, 3 to 5 minutes.

5 Add the beef and sauce to the skillet. Stir constantly until the sauce thickens, the vegetables are tender, and the beef is cooked through (no longer pink inside), 7 to 10 minutes more, and serve.

Post-op tip: Beef is not always tolerated after surgery, since it’s a very dense meat and difficult mechanically to digest. Swap the beef for chicken or shrimp in this recipe, and you will still have a delicious, protein-rich meal.

Per Serving (1 cup): Calories: 187 Total fat: 5g Sodium: 461mg Total carbs: 13g Sugar: 5g Fiber: 2g Protein: 19g

Post-Op Servings

image 1 cup