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Beef and Broccoli Recipe
Nov 14, 2011 @ 3:31 PM
Posted by
Daily Value: 52%
High-Fiber, Low-Carb
Posted by
Nutrition
Cal/Serving: 1,031Daily Value: 52%
High-Fiber, Low-Carb
| Fat | 79g | 121% |
| Saturated | 19g | 97% |
| Trans | 0g | 0% |
| Carbs | 33g | 11% |
| Fiber | 5g | 21% |
| Sugars | 7g | 0% |
| Protein | 52g | 104% |
| Cholesterol | 193mg | 64% |
| Sodium | 2063mg | 86% |
| Calcium | 154mg | 15% |
| Magnesium | 100mg | 25% |
| Potassium | 1350mg | 39% |
| Iron | 5mg | 29% |
| Zinc | 9mg | 59% |
| Vitamin A | 1060IU | 21% |
| Vitamin C | 153mg | 254% |
| Thiamin (B1) | 0mg | 16% |
| Riboflavin (B2) | 0mg | 26% |
| Niacin (B3) | 16mg | 82% |
| Vitamin B6 | 2mg | 78% |
| Folic Acid (B9) | 140µg | 35% |
| Vitamin B12 | 3µg | 43% |
| Vitamin E | 8mg | 42% |
| Vitamin K | 202µg | 252% |
| Fatty acids, total monounsaturated | 40g | 0% |
| Fatty acids, total polyunsaturated | 12g | 0% |
Have a question about the nutrition data? Let us know.
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Bee Yinn Low
Broccoli beef — it’s the ultimate Chinese beef stir-fry dish, with broccoli, slathered in the all too familiar rich brown sauce. It’s the poster child of American-Chinese food; it’s recognizably Chinese even though the traditional Chinese broccoli has been replaced with the accessible and widely available “Western” broccoli.
Broccoli beef is a great dish, if cooked properly. The beef should be tender and succulent; the broccoli should be flash-cooked, briefly blanched, and then lightly stir-fried with the beef; the sauce should be light. If you have these three premises right, you might well have an almost authentic version of broccoli beef.
Here is my easy broccoli beef recipe, which calls for only a few ingredients: broccoli, beef, and Chinese marinade.
INGREDIENTS
For the sauce:
- 1 tablespoon soy sauce
- 1 tablespoon oyster sauce
- 1/4 teaspoon sesame oil
- 1/2 teaspoon sugar
- 1 teaspoon cornstarch
- 4 tablespoons water
For the beef:
- 8 ounces beef tenderloin, flank steak, or flap meat, cut into pieces
- 1 teaspoon rice wine or sherry
- 1/2 tablespoon soy sauce
- 1/4 teaspoon sesame oil
- 3 dashes white pepper
- 1 tablespoon cornstarch
- 2 1/2 tablespoons oil
- 6 ounces broccoli florets
- 2 inches ginger root, peeled and sliced
DIRECTIONS
For the sauce:
Combine all of the ingredients in a bowl and set aside.
For the beef:
Combine the beef with the rice wine or sherry, soy sauce, sesame oil, white pepper, and cornstarch in a bowl and marinate for about 15 minutes.
Bring a pot of water to boil over high heat and add a few drops of oil. Blanch the broccoli florets in the hot water for about 10 seconds. Remove the broccoli immediately with a strainer or slotted spoon, draining the excess water. Set aside.
Heat 1 tablespoon of oil in a wok or skillet over high heat. Stir-fry the beef until 70 percent cooked. Remove from heat and set aside.
Heat the remaining oil in a wok or skillet over high heat. Add the ginger and stir-fry until aromatic. Transfer the beef into the same wok or skillet and stir-fry until the beef is cooked through and the center of the meat is no longer pink, about 1-2 minutes. Add the broccoli and then the sauce; stir to combine the ingredients well.
As soon as the sauce thickens, remove from heat and serve immediately.
