After fabulous holidays full of rich, sugar-laden foods, it is time to get back to some healthier cuisine around here.
A stir-fry is one of my favorite ways to make a quick, healthy meal that no one turns their nose up at. This one is especially quick as the meat does not need to be marinated ahead of time.
I usually make this with just beef and broccoli, but I had a lone zucchini hanging out in the crisper just begging to be used as well. So for dinner tonight, we have Beef & Broccoli (with a little zucchini thrown in for fun).
Cut fresh broccoli (and any other lonely veges you want to include) into bite-sized pieces. Heat a wok or large skillet over high heat. Add 1-2 Tbs oil. Add vegetables to hot oil and stir-fry for 3-4 minutes, until broccoli has turned a bright green, but is not cooked through. Remove from wok and set aside.
Slice a flank steak into very thin slices. This is easier if the steak is just slightly frozen. If the steak is really wide, you can cut it half first and then cut thin slices.
Add a little more oil to your pan and cook the steak slices over high heat until browned. Season with garlic powder and black pepper while cooking. If you are cooking a lot of meat, or using a smaller pan, cook the meat in small batches. Try to maintain a single layer in the bottom of the pan so that it will cook evenly.
Stir together sauce ingredients and add to pan, stirring until sauce just begins to thickens. I don’t like the sauce to be too thick. If you like more of a gravy consistency, just add more cornstarch to the sauce mix.
Serve over white or brown rice.
STIR-FRY COOKING TIP: Chop all of your ingredients and stir together the sauce mixture BEFORE you start any cooking. Then you will be sure to not overcook anything while doing prep work.
Beef and Broccoli
½ cup soy sauce
¾ cup chicken broth
1 Tbs cornstarch
2 cloves garlic, minced
1 tsp grated fresh ginger
1-2 tsp chile paste
½ tsp Gravy Master or Kitchen Bouquet
2 Tbs toasted sesame oil
Chop broccoli into bite-sized florets; set aside. Cut steak in very thin slices (Partially freezing steak beforehand will make this easier); set aside. Combine sauce ingredients; set aside.
Heat 1-2 Tbs oil in a wok or large skillet. Add broccoli and cook for 3-4 minutes, until broccoli has turned a bright green, but is not cooked through. Remove from wok and set aside.
Add an additional 1-2 Tbs oil to wok. Add beef (in small batches) to pan. Sprinkle with ground black pepper, and garlic powder. Stir-fry until tender. Drain excess moisture from pan, if necessary. Add sauce to pan and cook for about one minute, until it just starts to thicken. Stir in broccoli and cook until crisp-tender, about 2 minutes.
Serve over hot rice.