OK, 3 tips for this recipe.
- Use beef stock if you want to amp up the flavour instead of water
- Brown the beef only on 1 side. Why 1 side? Cause the strips are too small to handle browning on both sides.
- Don’t use broccoli stock. Cut as much of as you can. ‘Cause low FODMAP!
Beef and Broccoli
Great alternative to "stir fry" 😉 This is the classic dish you crave every once and a while.
Servings: 2 people
Calories: 340kcal
Cost: 12
Ingredients
Main Dish
- 4 cups broccoli florets Remove as much of the stem as possible. Heads are good stems are bad.
- 2 5oz steak cut into 1/4 inch strips I prefer beef tenderloin but you can use whatever you have. I like to cut thin.
Sauce
- 2 tsp fresh ginger
- 2 tsp garlic infused oil
- 1/2 cup oyster sauce generally Considered green by Monash but your milage may vary on the particular brand
- 2 tbsp sesame oil
- 2 tbsp soy sauce
Thickener
- 1/2 cup Beef stock (or water) Stock give a stronger flavour, but sometimes water is better if someone is trying this out for the first time. (Make sure it's low FODMAP stock)
- 2 tbsp Cornstarch
Oil for cooking
- 4 tbsp olive oil or sesame oil to cook broccoli
- 2 tbsp olive oil to cook the beef
Instructions
Having rice?
- If you are having rice… start boiling the rice/water now… You can make the sauce while you wait for the water to boil.
Sauce
- Combine all the ingredients under "Sauce" together in a saucepan. On medium heat.
- Combine thickener in a bowl. (Stock or water) and cornstarch. (This makes it so you don't get lumps, if you combine them first when they are cool.)
- Once sauce start to boil combine the Thickenter with the Sauce. Stir it really well. You will notice it thickens.
The meal
- If cooking rice, likely now is a good time to add it to the boiling water.
"ya gotta keep it separated"
- I find it easiest to cook the beef and broccoli separately.
- Add oil and broccoli to a frying pan on medium heat. Stir once every 3 mins
- After ~7 mins start cooking the beef (next step)
- Add oil and beef to a frying pan on medium heat. Do not turn. You want to brown it. (Steak browning = flavour) Leave it on one side down for 5mins or until you can't stand it.
- Turn the beef over and turn it off. (the residual heat will cook it through.) This is why you cut it thin. You can't brown both sides without it being way over cooked. At this point I normally just toss the beef in with the sauce.
- Try a piece of broccoli. If it's too hot, use cold water from the sink to cool it down. Once you think it's cooked stop. Yes, using our mouth to check if it's done is the best way to know if it's done. Eye's can't feel the "doneness of Broccoli"
If you are having rice:
- Rice should be done, check it. Again, I prefer to check it's done by taking a little out running it under cold water and seeing if it's cooked to my desired doneness. Generally rice is done when it looks like this, (you can see steam holes and water appears to be completely absorbed.
- Combine it all in a bowl and you are good to go!
Nutrition
Serving: 0.25g | Sodium: 1386mg | Calcium: 52mg | Vitamin C: 81mg | Vitamin A: 567IU | Sugar: 2g | Fiber: 3g | Potassium: 378mg | Cholesterol: 1mg | Calories: 340kcal | Saturated Fat: 4g | Fat: 31g | Protein: 5g | Carbohydrates: 14g | Iron: 1mg
Made this over quinoa it was totally a hit.
Just what I was looking for, super easy and my kids really like it.
That sauce is freaken amazing.
Super easy and delicious! Lots of flavour, and loved by my family.
😉
Wow, thanks easy to follow and entertaining.
Pretty simple… To make. But actually really delicious.
Pretty simple… To make. But actually really delicious.
That was tasty. Thanks
🙂
Wow, easy, thanks !
🙂
I made your recipe and really enjoyed it. I added 1 Large carrot sliced thin chinese style to steam with the broccoli which gave the dish some nice color. Thanks SO MUCH!
Incredibly salty!
I guess that’s how I like it. Thanks for the feedback! Try using low sodium soy sauce that might help.