Oxygen Australia Issue 93 SeptemberOctober 2017

GOAL:

IMPROVE

IMMUNITY

Protein has many functions in the

body, including the critical role of

supporting your immune system.

Beef is a high-quality protein that

contains all essential amino acids,

especially immunity-boosting

arginine, glutamine and lysine.

Vitamin C is important to keep

your immune system healthy. It

stimulates the production of white

blood cells, which attack foreign

bacteria and viruses. One medium

orange contains more than 50 milli-

grams of vitamin C, or about 80 per

cent of your daily requirement.

Researchers at UCLA discov-

ered that a chemical in broccoli is

especially important for restoring

the body’s immunity as you age.

Sulforaphane, a natural chemical

in broccoli, switches on a set of

antioxidant genes and enzymes in

immune cells that combat free rad-

icals that can lead to disease and

cell damage.

ORANGE BEEF & BROCCOLI

MAKES 4 SERVINGS

Serving size: 1¼ cups

Total time: 40 minutes

Hands-on time: 25 minutes

• 1 head broccoli, cut into florets


• ½ cup orange juice


• ½ cup low-salt beef broth


• 2 tablespoons cornstarch


• 2 tablespoons low-salt soy sauce


• 1 tablespoon olive oil


• 450g steak, cut into very
  thin slices


• 1 tablespoon minced garlic


• ½ teaspoon salt


• ¼ tablespoon black pepper


• 1 orange, segmented and cut into
  thin pieces

1. Steam broccoli florets in steamer
   basket until crisp-tender (not completely
   soft because broccoli will soften a little

Setting personal goals is the road map to victory. But

goals are merely words if you don’t have a plan in place.

Whether you want to feel more energetic and healthier or

shed fat and build muscle, use these simple and satisfying

recipes to take action today and commit to your health in

wholesome and delicious new ways.

BY

JESSIE R.

SHAFER,

RD

more in sauce).

2. In small-medium bowl, combine
   orange juice, beef broth, cornstarch
   and soy sauce with whisk; stir until
   cornstarch is dissolved.


3. Heat oil in pan (not non-stick) over
   medium-high heat. Add steak slices
   and garlic; cook until meat is no longer
   pink, two to three minutes. Drain liquid
   from pan and return pan to heat.
   Season beef with salt and pepper.


4. Add orange juice mixture to pan
   and bring to a simmer. Heat for about
   a minute or until sauce thickens.
   Remove from heat and stir in steamed
   broccoli and orange slices. Serve
   immediately.

Nutrition Facts (per serving): calories

315, total fat 14g, carbs 20g, fibre

5g, sugar 6g, protein 30g, sodium

721mg

goal

getter

meals

72 Sep/Oct 2017 oxygenmag.com.au

Nutrition