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Better than Take-Out Beef and Broccoli

Posted By Worker Bee On March 13, 2009 @ 8:20 am In Health,Recipes | 17 Comments

Sure, 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? [7]

Choose Your Own Stir Fry Adventure [8]

DIY – Butter, Yogurt, Kefir, Oh My! [9]


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