Spicy Vegetable-Beef Stir-Fry
["1/2 c. low sodium beef broth", "1 Tbsp. reduced sodium soy sauce", "2 tsp. cornstarch", "1 tsp. Dijon mustard", "6 broccoli spears", "2 tsp. peanut oil", "1 c. cauliflower florets", "1/2 c. chopped onion", "1 clove garlic, finely chopped", "8 oz. cooked lean roast beef, cut into strips", "1/4 tsp. red pepper flakes", "1/4 tsp. freshly ground black pepper"]
["In a small bowl, combine the beef broth, soy sauce, cornstarch and mustard and stir until the cornstarch is dissolved.", "Set aside. Cut the broccoli into bite-size pieces.", "In a nonstick wok or large nonstick skillet, warm the oil over medium-high heat until hot but not smoking.", "Add the broccoli, cauliflower, onion and garlic and stir-fry until the vegetables are crisp-tender and the onion begins to brown, 4 to 5 minutes.", "Stir the cornstarch mixture again and pour it into the wok.", "Stir in the beef, peanuts, red pepper flakes and black pepper and stir-fry until the sauce thickens and the beef is heated through, 2 to 3 minutes.", "If necessary, reduce the heat to keep the sauce from evaporating.", "Calories:", "200, fat 9 g and sodium 240 mg.", "Serves 4. Preparation Time:", "30 minutes."]
["beef broth", "soy sauce", "cornstarch", "mustard", "broccoli", "peanut oil", "cauliflower florets", "onion", "clove garlic", "lean roast beef", "red pepper", "freshly ground black pepper"]