Wednesday, October 12, 2011

Beef with Broccoli

Yum! I love Chinese food but I don't eat it, way too unhealthy. Most Chinese food (at restaurants) is loaded with oil and sodium. But I have a solution, make my own! The boys were at a lacrosse game in San Francisco, I was left to my own devises...

Ingredients (for 2)

10-12 ounces flank steak sliced very thin across the grain
4 cups broccoli cut into small florets
1/2 cup low sodium beef broth
1/2 large onion chopped into large pieces
2 cloves garlic minced
1/2 teaspoon red pepper flakes
2 teaspoons (or more) low sodium soy sauce
black pepper

First, I always ask the butcher to run my flank steak through the tenderizer two times. This is a machine that pokes a zillion holes in the meat, breaking it up. It is still a whole piece, but very tender like it has been pounded.

Slice it across the grain very thin.

Assemble the ingredients, this doesn't take long to cook. 4 cups of fresh broccoli florets, use the peeled stalk too, its quite tasty; low sodium beef broth; onion; garlic; red pepper flakes.

Heat a large skillet or a wok over high heat, then add a tablespoon of the broth and the garlic. Saute it a minute or two. Add the beef and toss just till barely cooked through. Add the onion, broccoli, red pepper flakes, remaining beef broth (almost 1/2 cup); soy sauce, stir and cover with a lid.

Cook approximately 5 minutes, stirring occasionally. Season with a lot of black pepper. The onion should still be a bit crunchy, the broccoli barely cooked through, the meat will be cooked through and very tender.

This will not have the thick sauce you get at a restaurant, they use oil and thickeners, and it really isn't necessary.

This can be served over rice if you like, but I had it without starch, I have to drop the weight I just packed on in the last week.

This serves two. Of course, if you have a big guy who eats more, just increase the proportions, it's not very scientific. You can season with additional soy sauce if you like.

This cured my Chinese food cravings!

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