Patricia Yeo makes a delicious meal with under 500 calories.

Ingredients:

1 1/2 c brown rice
8 oz beef fillet
3 Tbsp canola oil
3 Tbsp diced shallots
3 Tbsp diced garlic
1 Tbsp fermented black beans (or black bean paste)
4 scallions, cut into 1" pieces
1 oz ginger, cut into long strips
2 c broccoli or broccolini, cut into 1" pieces
1/2 c chicken or beef stock (can substitute white wine or water)
2 Tbsp balsamic vinegar
Directions:

Cook brown rice per package directions.
Meanwhile, heat a cast-iron pan or wok over high heat. Season beef with salt and pepper to taste and place in hot pan. Sear on one side for 3 minutes, then flip and sear for another 3 minutes. Remove to a cutting board and let rest about 5 minutes.
Heat a wok or deep sauté pan over high heat. Add oil, then shallots, garlic, and fermented black beans. Reduce heat to medium and cook, stirring occasionally, for 2 to 3 minutes until very fragrant.
Add scallions and ginger. Stir-fry for an additional 2 minutes. Add broccoli, stock, and vinegar. Cover, turn heat to high, and cook for 2 minutes. Season with salt and pepper to taste. Transfer to serving dish.
Cut fillet into thin slices and arrange on top of broccoli mixture. Serve immediately over rice.
Nutrition Facts:

Makes 4 servings. Per serving: 480 calories, 17 g fat (2.5 g saturated), 130 mg sodium, 63 g carbs, 4 g fiber, 20 g protein

http://fitceleb.imnotobsessed.com/2008/07/22/beef-and-broccoli-over-brow...