Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
13 Mar

Better than Take-Out Beef and Broccoli

beefbroccoliSure, you could just pick up the phone and order in a number 14 from your local Chinese restaurant, but this homemade recipe for Beef and Broccoli is so easy – and so much healthier – you’ll want to remove the take-out menu from the prime spot on your refrigerator!

Ingredients:
1 lb sirloin steak, sliced thin
1 lb broccoli florets
2 tbsp coconut oil
2 cloves garlic, minced

For the beef marinade:
1 tsp tamari
1 tsp dry sherry

Pinch of fresh-ground black pepper

For the sauce:
2 tbsp fish or oyster sauce
1.5 tsp dry sherry
1.5 tbsp tamari
1/3 cup chicken broth
1 tsp flour*

Method:
In a large dish or Zip-top bag, combine the ingredients for the marinade. Add the beef slices and mix in until coated. Let sit for at least 10 minutes – the longer the better though! In the interim, grab a small bowl, add all of the sauce ingredients and stir until blended. Set aside. In a saucepan, bring some lightly salted water to a boil. Add the broccoli and cook for 2 minutes. Remove from heat and drain thoroughly. Next, in a large frying pan or wok over high heat, add the cooking oil and swirl to coat the pan. Add the beef, trying to create a single layer so that it cooks evenly and thoroughly. Let cook 1 minute. Flip beef slices (as best you can), add the garlic to the pan, and fry for an additional 30 seconds or so until the beef no longer appears pink. Add in the sauce and the broccoli and bring to an aggressive simmer. Add in the flour* and cook until the sauce boils and begins to thicken (usually takes less than a minute!) Serves 4.

Nutrition Analysis:
Nutrition information based on 1 serving.

Calories: 493
Fat:  32.3 grams (58% of calories from fat)
Carbs: 9.8 grams (7% of calories from carbs)
Protein: 39.1 grams (35% of calories from protein)

*Check back next Monday when Mark will be doing a post on low-carb, grain free alternatives to classic thickening agents (corn starch, flour etc.).

Further Reading:

What’s for Dinner Tomorrow Night?

Choose Your Own Stir Fry Adventure

DIY – Butter, Yogurt, Kefir, Oh My!

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Looks delicious! I must try tonight!

    Thanks MDA@

    -BEE
    http://www.BEELifestyle.com

    BEE wrote on March 13th, 2009
  2. Are you sure the ingredients are correct? If the flour is in the marinade, how do you add it in the end? Those also look like very small amounts for the marinade.

    Looks good though will have to try.
    Joe

    Joe Matasic wrote on March 13th, 2009
  3. I’m all over it! I’m starving from my 220 calorie lunch today. Give me Beef and Broccoli now!

    Yum Yucky wrote on March 13th, 2009
  4. How can we make this when you don’t tell us what to use besides flour…

    Zen Frittata wrote on March 13th, 2009
  5. What a coincidence–my wife made beef and broccoli tonight (no flour!!). It was delicious. The only problem is that my wife doesn’t have recipes. It’s just “some of this” and “some of that.” :-) I would include a picture but it’s gone!!

    DaveC wrote on March 13th, 2009
  6. How can we make this when you don’t tell us what to use besides flour…

    Zen,

    The flour really isn’t necessary. My wife just stir fries the beef in a wok with garlic, onion, and oyster sauce, and then stirs in the broccoli. Great stuff!

    DaveC wrote on March 13th, 2009
  7. Kuzu Root can be used as a thickening agent. Here is some info on it:

    Kudzu Root General Information
    Kudzu Root is a prized herb in Asian countries for use as a food as well as a medicine, but in the United States, it has become an invasive pest. Kudzu can grow as much as a foot a day during the summer, and 60 feet a year prompting people to nickname it “mile-a-minute vine“. It has been used as animal fodder, soil erosion control, basket weaving, but is best be used in the treatment of alcoholism. In Chinese folk medicine, Kudzu Root tea is used to “sober up” a drunk.
    Kudzu Root Uses & Scientific Evidence For
    While Kudzu Root seems to lessen the desire for alcohol, it also stimulates regeneration of liver tissue while protecting against liver toxins. In traditional Chinese medicine this root is used as a sedative and is helpful with symptoms of hypertension. Kudzu Root extract was shown to have 100 times the antioxidant activity of Vitamin E. This root has been used to treat headaches, diarrhea, dysentery, intestinal obstruction, and stomach flu. Kudzu extracts have been shown to lower blood sugar and blood pressure. Kudzu Root is recommended for everyday use in fighting angine pectoris.

    Kudzu is cooked as food in China, where it is used as a thickening agent in making sauces, soups and puddings. It can be used as a starch for people who do not digest grains well. The young leaves, shoots, and flowers can be steamed or sautéed as a vegetable. They may also be pickled. The common name Kudzu also includes the species Pueraria thunbergiana, which is used interchangeably with Pueraria lobata.

    Helen

    Helen wrote on March 14th, 2009
  8. Hmmm, wonder how well it will work with venison and red wine instead, or will I have to go hunter-gathering again? (I use xanthan gum for carb-free thickening, or psyllium husk if I have sufficient stocks of Charmin)

    Trinkwasser wrote on March 20th, 2009
  9. hi,

    I like beef , your recipes is looking too tasty , i will try this at my home, thanks for new taste

    Joe wrote on April 4th, 2009
  10. Use arrowroot for the flour. It works similar to cornstarch but has no carbs. Mix with a little water in a cup and add to the pan at the end. Be careful not to let it cook too long or it loses its thickening power.

    Louise wrote on May 28th, 2009
  11. it tasted great but the sauce never thickened. oh well.

    Justin wrote on October 15th, 2009
  12. You can also sautee a veggie (cauli, squash) and then blenderize it and add it back to sauces to add thickness.

    PJ wrote on September 26th, 2010
  13. Made this last night for dinner using some sliced up tri-tip steaks…. this cooks up SO FAST! I will say that at first, 1 lb of broccoli seems like too much, but it does cook down quite a bit… I used Arrowroot starch to thicken it up, but mostly got some gel-clumps here and there.
    Lastly- this recipe made for a VERY SALTY sauce! I don’t know if it was the fish sauce combined with the tamari, but I definitely need to figure out how to reduce the salt. Otherwise, very yummy!

    Erica wrote on October 12th, 2010

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