Monday, January 28, 2013

Healthier Broccoli Beef



Is it a happy Monday for you so far?  I super hope so.  After travelling last week to Kansas City and its 16 degree mornings, I'm definitely glad to be back here in the ATL, even if the weather can't make up its mind (very chilly weekend and then 70 degree prediction for tomorrow??).

Anyway, I wanted to share this quick weeknight recipe with you.  It's fantastic for getting loads of broccoli onto your plate, and like most Asian style cooking, it's pretty healthy - and tasty - all around.  I used bison in this recipe instead of beef because it was on sale and I just couldn't pass up all those omegas and lean, free range goodness.  This recipe would also work fantastically for venison if you've got that in your freezer.   It's quick to make, uses only one pan and is full of flavor.  Make a little extra to pack in your lunch the next day, and you'll be really glad you did.  I served this over steamed brown rice, but you can pair it with any carb you like best, or none at all.

I Heart Broccoli,
Sara







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Broccoli Beef
adapted from Allrecipes

1/3 c. oyster sauce
2 tsp. sesame oil
1/3 c. sherry or beer
1 tsp. low-sodium soy sauce
1 tsp. honey or sugar
1 tsp. cornstarch
1/2 lb. beef round steak or bison (or tofu)

2 Tbsp. sesame oil
1 thin slice of fresh ginger (or 1/4 tsp. ginger paste)
3 cloves garlic, peeled and smashed

1 lb. broccoli florets (about 3 crowns)

Whisk together the oyster sauce, sesame oil, sherry, soy sauce, sugar, and cornstarch in a medium bowl, until all ingredients are dissolved.  Slice the meat very thinly across the grain into strips and stir into sauce to coat well.  Marinate for at least 30 minutes in the fridge.

Heat oil in a wok or large skillet over medium-high heat, and stir in the ginger and garlic.  Let them sizzle for about 1 minute then remove and discard.  Stir in the broccoli, and toss and stir in the hot oil until bright green and almost tender, 5-7 minutes.  (Optional:  Add a splash of broth to steam-cook the broccoli.)  Remove broccoli from the wok and set aside.

If wok is dry, carefully add another teaspoon of oil.  Add the beef and marinade to the wok and stir and toss  until the sauce forms a glaze on the beef, and the meat is no longer pink.  Return the broccoli to the wok, and stir until the meat and broccoli are heated through, about 3 minutes.

         Click here for a printable version of this recipe


   


4 comments:

  1. Looks good! Glad you mentioned tofu...I'm trying to cut out a lot of meat and I guess I need to introduce myself to tofu. I bought sesame oil on a whim a couple of weeks ago with no idea to do with it...this will be perfect. :)

    Thanks Sara!

    ReplyDelete
    Replies
    1. One caveat - I do not cook with tofu (because I have to really limit my soy), so I can't vouch for the cooking techniques above translating straight across. You may need to decrease the marinade and/or cook times.

      Hurrah for sesame oil! If you click the "asian inspired" label above, you'll see that most of those recipes call for sesame oil; it's so flavorful!

      Delete
  2. I love you blog and your recipes! I can't wait to try this next week!


    http://frommetoaz.blogspot.com/

    ReplyDelete
    Replies
    1. Yay! Hope you like it too!

      Delete

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