Sunday, June 17, 2012

The Anti-Chicken Fingers Movements ~ Skinny Broccoli and Beef

My husband loved this recipe.  I served it over brown rice, and cut up the broccoli and smushed it with the rice, then served the beef, sliced into tiny slices, over the rice and broccoli so my kids would eat it.  They asked for seconds!  I will definitely be making this one again!


  • 3/4 pound flank or sirloin, sliced thinly across the grain
  • 3/4 pound broccoli florets (I used frozen)
  • 2 tablespoons olive oil
  • 2 cloves garlic, very finely minced or smushed through garlic smusher
  • 1 teaspoon cornstarch, dissolved in 1 tablespoon water (I used whole wheat flour)
  • Brown Rice cooked according to package directions (as a side)

For the beef marinade
  • 2 teaspoon soy sauce
  • 1 teaspoon Chinese rice wine (or dry sherry) - (I substituted rice vinegar)
  • 1/2 teaspoon cornstarch
  • 1/8 teaspoon freshly ground black pepper

For the sauce
  • 3 tablespoons soy cause
  • 1 teaspoon Chinese rice wine (or dry sherry) (I substituted rice vinegar)
  • 1/4 cup chicken broth


1 Marinate the beef: Stir together the beef marinade ingredients in a medium bowl. Add the beef slices and stir until coated. Let stand for 10 minutes
2 Prepare the sauce: Stir together the sauce ingredients in a small bowl.
3 Blanch the broccoli: Cook the broccoli in a small pot of boiling, salted water until tender-crisp, about 2 minutes. Drain thoroughly.
4 Heat a large frying pan or wok over high heat until a bead of water sizzles and instantly evaporates upon contact. Add the cooking oil and swirl to coat. Add the beef and immediately spread the beef out all over the surface of the wok or pan in a single layer (preferably not touching). Let the beef fry undisturbed for 1 minute. Flip the beef slices over, add the garlic to the pan and fry for an additional 30 seconds to 1 minute until no longer pink, Pour in the sauce, add the blanched broccoli and bring to a boil. Pour in the dissolved cornstarch and cook, stirring, until the sauce boils and thickens, 30 seconds.

Serve over brown rice w/extra soy sauce. 
Happy Eating Friends! ~ Trina

No comments: