Food & Cooking,  Recipes

Stir-Fried Beef and Broccoli

stir-fried beef and broccoli

Stir-fried beef and broccoli is one of my favorite dishes. It is super quick and straightforward. The key is to get all your mise en place done and cut your flank steak on a bias.  It is also great with chicken, pork tenderloin, and several meat substitutes.

Mise en place means everything in its place.  We also call it “prep work.”  When doing any fast cooking dish, such as stir fry, mise en place is essential.  Take a little time beforehand to get everything, chopped, mixed, and ready to be placed inside the hot wok.

When people say they hate cooking, it is usually for one or more reasons outside of the actual task of cooking.

  1. They do not have the proper tools.
  2. Read the recipe before you start cooking.
  3. Make sure you understand the wording of a recipe.
  4. The recipe poorly written.

Here are a couple of tips for the above.

Before you try this stir-fried beef and broccoli recipe, make sure you have the proper tools.

Those tools include cookware (pots and pans), utensils (tongs, spatulas, graters, and such).  When picking a recipe, make sure you have all you need to perform the method.  Also, a sharp knife makes all the difference in the world.  Pick a “steel” for honing the knives. Proper storage goes a long way. Guards for the blades or magnetic strips are excellent ideas. I would skip the storage block as some can dull the knives. I would suggest skipping the home sharpening for a professional.  Depending on how much usage the blades get, they may only need sharpening once or twice a year.

Read the recipe before you start cooking. 

There is nothing worse than getting everything together to realize some has marinated for 8 hours.  Reading a recipe for more than the list of ingredients is vital.  It can tell you when is the best time to make the recipe, such as weekend or weekday.

Make sure you understand the wording of a recipe

Not all recipes are well written. Some cooks assume you have a specific knowledge set when writing a recipe.  Some methods are for professional cooks and chefs.  The New Food Lovers Companion (2001) is an excellent book for all cooking terms.  Once you get a handle on the definitions, another great book is Culinary Artistry (1996). This book helps with pairing flavors.

Once there is a good understanding of the four tips above, cooking becomes a much easier process.  Try them out and let me know what you think!

 

stir-fried beef and broccoli

Stir-Fried Beef and Broccoli

Can marinate the beef up to 10 hours, if that fits your schedule better
Prep Time: 15 mins
Cook Time: 15 mins
Marinating: 30 mins
Total Time: 1 hr
Course: Main Course
Cuisine: Asian
Diet: Diabetic, Low Fat, Low Lactose
Keyword: Asian, beef, chicken, stir-fry
Servings: 4

Equipment

  • 12-in non-stick skillet or wok
  • 2 Large bowls
  • Small bowl

Ingredients
 

Instructions
 

  • In a large bowl, combine soy sauce, 1 teaspoon oil, 2 teaspoons cornstarch and honey.
  • Cut Flank steak lengthwise if half. With knife held in slanting position, almost parallel to the cutting surface, cut each half of steak crosswise into ⅛-inch thick slices. Add meat to soy mixture; toss to coat. Cover and refrigerate 30 minutes.
  • Cut broccoli into small florets. With vegetable peeler; peel broccoli stems; cut into ⅛-inch thick slices.
  • In nonstick 12-inch skillet, heat 1 teaspoon oil over high heat. Add broccoli florets and stems and cook, stirring frequently (stir-frying), 1 minute. Add ¼ cup water. Cover and cook 2 minutes; remove cover and cookie, stir-frying, until water has evaporated, about 2 minutes longer. Transfer to large bowl; keep warm. Wipe skillet with paper towels.
  • In skillet, heat 1 teaspoon oil over high heat until very hot. Add half of the beef and stir-fry until browned, about 3 minutes, transferring meat as it is browned to bowl with broccoli. Repeat with 1 teaspoon oil and remaining beef.
  • In small bowl, blend remaining 1 teaspoon cornstarch and 1 tablespoon water until smooth; set aside. Heat remaining 1 teaspoon oil in skillet over high heat until hot. Add ginger, garlic and crushed red pepper; cook 30 seconds. Stir in remaining ⅓ cup water and oyster sauce; heat to boiling. Stir in cornstarch mixture. Stir-fry until sauce has thickened and boils. Stir beef and broccoli into sauce in pan; heat through. Transfer to warm platter.

Notes

Variation: Beef with Snow Peas and Carrots
Prepare as directed but omit broccoli. Stir-fry 8 ounces snow peas and 8 ounces carrots, sliced, in ½ teaspoon oil. 
Variation:  You can use white or dark meat chicken instead of beef.

Nutrition

Nutrition Facts
Stir-Fried Beef and Broccoli
Amount per Serving
Calories
221
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
6
g
38
%
Cholesterol
 
68
mg
23
%
Sodium
 
812
mg
35
%
Potassium
 
406
mg
12
%
Carbohydrates
 
5
g
2
%
Fiber
 
1
g
4
%
Sugar
 
2
g
2
%
Protein
 
25
g
50
%
Vitamin C
 
1
mg
1
%
Calcium
 
27
mg
3
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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stir-fried chicken and broccoli
Stir-Fried Chicken and Broccoli

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