Friday, October 2, 2015

Beef with Broccoli + Sunny Side Up = Healthy Balanced Meal

I love surfing the net for recipe and meal ideas, there are so many wonderful home chefs around the world whipping up dishes and meals that feed a whole village (I am not kidding!), I really admire them!

So anyway, while searching for recipes for the meat, I always look out for ways where the home chefs uses the greens in the recipe.  One of my favourite greens is broccoli, can't believe that I used to hate then when I was younger (kids really does not fanc super green veggie I guess), and what not to like about broccoli?

Info taken from wiki

Besides that, they help to lower cholesterol level, improves digestion, is a natural detoxification, fights cancer, improves bone health etc.

I was eager to try out this Beef & Broccoli recipe that I found at coz she's cooking it with soy sauce and brown sugar, something different from my usual chicken stock powder or oyster sauce for stir-frying.  If you want to try this dish, remember to use low sodium soy sauce otherwise it will be very salty. Her original recipe is for 1.5lbs or 680g of beef, I am only cooking about 250g so I sort of half the sauce used.

I put this recipe in my Copy Me That Meal Planner and a day prior I marinated the beef, I like to marinate my meat at least over night so that the meat absorbs all the flavour from the sauces.  I took it out from the fridge the minute I reached home from work and start to prepare the broccoli.

Instead of stir-frying we prefer to blanch our broccoli because it not only soften it but also maintain most of the nutrients.  Its very easy to do it, bring a pot of water to boil, add in a heap teaspoon of salt follow by the broccoli florets and stems, let it boil for 4-5mins, remove and set aside.

This is the first time I am buying steak flank and woah~ they don't come cheap even at NTUC supermarket, this slab of around 200g cost me a whopping $6.90, though its money well spent because the meat is so soft and tender.  I sauteed the beef for 3-4 mins, add in the broccoli and every thing else, cook for another 2-3 mins.  Don't they look beautiful?

Since we are going to eat with steaming rice, a sunny side up will make this a complete healthy balanced meal.  30mins later dinner is served, this is truly a recipe to keep for weekday dinner, it is not only balanced meal, its healthy and full of flavour.

We do not have low sodium soy sauce so I kinda diluted it with water so even though it uses so much soy sauce the saltiness is just right.

The verdict of this dish is of course double thumbs up from DinoPapa and even DinoBoy who is not a fan of broccoli but he managed to finished his portion.  After that he said that he changed his mind about broccoli and "they are actually very tasty after all."  (This Mama did a major rolling of eyes in front of him)

Beef with Broccoli

by DinoMama (Adpated from
Prep Time: 15mins plus 1 hour marinating
Cook Time: 15-20mins

Ingredients (3-4 serves)
* 250g flank steak, sliced into thin strips
* 1/4 cup low-sodium soy sauce (Do NOT use regular. The final product will be way too salty)
* 1 tbsp brown sugar
* 4 cloves garlic, minced
* 1/2 tbsp flour
* 1 tbsp sherry (I used shaoxing wine instead)
* 3 tbsp vegetable oil
* 1 broccoli, crowns only
    Marinate Sauce
    * 1/2 tsp baking soda
    * 1 tsp sugar
    * 1/2 tbsp cornstarch
    * 1/2 tbsp low-sodium soy sauce
    * 1 tbsp water
    * 1 tbsp vegetable oil
      1. Whisk together the marinating sauce in a large bowl. Toss the steak with the marinade to coat. Cover and refrigerate at least 1 hour, or even overnight.
      2. In a small bowl, stir together the soy sauce, brown sugar, garlic, flour and sherry /shaoxing wine until smooth. Set aside.
      3. In a large wok or saute pan, heat 1 tablespoons of the vegetable oil over high heat until shimmering. Add broccoli and saute 3 minutes, stirring often. Transfer broccoli to a plate.
      4. Reduce heat to medium-high. Carefully add the remaining tablespoon of oil to the hot pan. Add the marinated meat and half of the sauce mixture and saute for 3-4 minutes, stirring often, until the meat is cooked through and no longer pink. 
      5. Stir in the broccoli and remaining sauce. Saute 1 minute more. 
      6. Serve.

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