Healthy Recipe: Beef and Broccoli Stir-Fry
BEEF AND BROCCOLI STIR FRY
This traditional Asian method of cooking will leave your taste buds begging for more and your family reaching for seconds. The ch’ao (stir-fry) technique was introduced to the Western world by food author, Buwei Yang Chao in 1946. Our take on this rich, cultural dish involves traditional Asian flavors with a few surprises.
The tender lean beef is cooked to perfection and the emerald green broccoli is soft and savory. This is a perfect dish for lunch or dinner. Invite your friends over and show them what healthy eating is all about.
What you’ll need:
3/4 pound lean beef
1 tablespoon rice vinegar (substitute rice wine if desired)
1 teaspoon sugar
1 teaspoon soy sauce
1 tablespoon water
1 tablespoon cornstarch
2 tablespoons oyster sauce
1 tablespoon light soy sauce
1 tablespoon dark soy sauce
1 tablespoon water
1 teaspoon cornstarch
1 teaspoon cornstarch (mixed with 1 Tablespoon water)
1 pound fresh broccoli
2 garlic cloves
1/2 cup onions (diced. 1/2"x1/2")
To Cook Broccoli:
1/2 cup water
1/4 teaspoon salt, or to taste
1/2 teaspoon sugar, or to taste
3 Tablespoons oil, or as needed
- Cut the beef across the grain into thin slices.
- Add the marinade ingredients, adding the cornstarch last (use your fingers to rub it in).
- Marinate the beef for 30 minutes.
- While the beef is marinating, prepare the sauce and vegetables: for the sauce, mix together the oyster sauce, light soy, dark soy and water in a small bowl and set aside. In another small bowl, mix the cornstarch and water thickener and set aside.
- Wash and drain the broccoli. Cut the stalk diagonally into thin slices. Cut the flowerets into 3 or 4 pieces. Crush the garlic.
- Heat the wok and add 1 Tablespoon oil. When the oil is medium-hot, add the beef. Blanch the beef by letting it lay flat for 30-40 seconds, and then stir to separate the pieces. Remove the beef when it changes color and is nearly cooked (the entire process takes 1-2 minutes).
- Remove the beef from the wok and drain on paper towels.
- Clean out the wok with paper towels.
- Add 1 Tablespoon oil to the wok. When the oil is hot, add the crushed garlic and stir fry briefly until aromatic.
- Add the broccoli and onions. Sprinkle the salt and sugar over, and stir fry briefly, turning down the heat if necessary to make sure it doesn't burn. Add the 1/2 cup water and cook the broccoli, covered, for 4-5 minutes, until it turns a bright green and is tender, but still crisp. Remove from the wok and drain.
- Clean out the wok and add 1 more tablespoon oil. Add the broccoli and the beef. Add the sauce and cornstarch mixture in the middle of the wok and stir quickly to thicken. Mix everything together and serve hot over steamed rice.