1. Whisk together soy sauce, sugar, cornstarch and water in small bowl until blended; set aside.

  2. Heat 1 tbsp. oil in large skillet or wok over medium-high heat. Add broccoli, water chestnuts and onion; cook and stir 4 minutes or until crisp-tender. Remove from skillet; set aside.

  3. Place remaining 1 tbsp. oil in skillet. Add beef and garlic; cook and stir 2 minutes or until beef is browned. Return broccoli mixture to skillet. Stir in soy sauce mixture; cook until sauce thickens.

Serve with:

• Meijer Instant Brown Rice
• Fresh cut watermelon

Nutrition Information for Total Meal:

Calories: 444
Fat: 11g
Carbs: 58g
Protein: 28g


Nutrition Facts

248 calories | 10g fat, 14g carbs, 23g protein


The nutritional information given after each menu is approximate and is based on one serving of each of the menu items listed (excluding any suggested wine). Our goal is to develop menus and recipes that meet the National Cholesterol Education Program Adult Treatment Panel III and American Heart Association guidelines. Also our menus provide servings from all of the MyPlate food groups to assist in providing balanced meals. Each recipe will indicate the number of servings it provides. Other menu items are based on normal portion sizes (i.e.: 1/2 c. vegetable or fruit; 1 piece of fresh fruit; 1 c. salad; 2 T. salad dressing; 1 roll or slice of bread; 1/2 c. rice or potatoes; 1 c. milk or soup; 3-4 oz. meat). You can also refer to the nutritional facts panel on packaged foods which provide the portion size and number of servings per package. Please visit to select an individualized meal plan that meets your daily needs. Information found at should never replace your doctor’s advice or care.


The USDA has made important changes to their recommendations for safe cooking temperatures of meats. Find more information at the following: