Monday, October 3, 2011

Stir-Fried Beef & Broccoli

I'm trying to seek out some different low fat recipes, and found this stir fry that was perfect.  It also used the flank steak I had in my fridge which was even more of a bonus! 
Steam broccoli over an inch of boiling water until green.  Drain and set aside.
Cut the flank steak with the grain lengthwise into 2 inch wide pieces.  I made the mistake of having the butcher tenderize the meat before I bought it because I was using it in another recipe.  I don't recommend doing that for this recipe, makes it very difficult to cut.
Combine the steak with the garlic, ginger, soy sauce, sherry, cornstarch, salt and pepper in a medium bowl.  In a separate bowl mix the Chile sauce and remaining teaspoon of sherry, to add to the mixture later.
Heat a flat bottomed pan over medium high heat until a bead of water vaporizes.  Swirl in one tablespoon of oil.  Carefully add the beef in one later.  Cook for one minute, letting it begin to sear.  Then stir fry until lightly browned but not quite cooked through, about one minute.  Transfer to a plate and set aside.
Swirl the remaining one tablespoon of oil into the pan and add the onions.  Cook until just translucent, around 30 seconds.
Add the broccoli and stir until just combined.  Return the beef and any juice to the pan.  Stir  the sauce into the pan.  Stir fry just until the beef is cooked through.  Season with more Chile sauce if desired.
I served on top of these buckwheat noodles, but it would also be great over rice.
This was really delicious, and you won't believe the nutrition.  In 1 1/4 cup there's only 246 calories (without the noodles.)  Although you don't marinate the meat for very long, it's still full of taste and makes this dish complex and great. 

Happy Monday!

Stir-Fried Beef & Broccoli
Adapted from Eating Well magazine
Serving size 4

5 cups bite sized broccoli
12 oz flank steak
1 tablespoon minced garlic
1 tablespoons fresh ginger
2 teaspoon reduced sodium soy sauce
2 teaspoons, +1 tablespoon dry sherry
1 1/2 teaspoon cornstarch
1/2 teaspoon salt
1/8 teaspoon pepper
1 teaspoon hot Chile sauce
2 tablespoon peanut oil
1 small red onion, thinly sliced

Steam broccoli over boiling water until green.
Drain and set aside.
Cut steak with the grain into 2 inch wide pieces. 
Combine the steak with garlic, ginger, soy sauce, 2 teaspoons sherry , cornstarch, salt and pepper. 
In a separate bowl mix Chile sauce and remaining tablespoon sherry.
Heat a large flat bottomed pan over medium-high heat.
Swirl in one tablespoon of oil and carefully add the beef in one layer.
Cook for one minute, letting it sear.
Then, stir fry until lightly browned, and transfer to a plate.
Swirl in the remaining oil and add the onion.
Cook for around 30 seconds and add the broccoli.
Stir until just combined and return the beef to the pan.
Stir in the sherry and Chile sauce and swirl into the pan.
Cook until cooked through, and season with more Chile sauce if desired.
Serve over rice or noodles.

1 comment:

  1. I'm trying to watch what I eat these days. This stir fry sounds lovely and it's wonderful how little calories are in the dish.