More Easy Take-Out at Home! Healthified Beef and Broccoli
Posted Dec 08 2010 11:27am
As I’ve been completely buried in final projects for grad classes this week (a 38-page paper for my Needs Assessment course and two usability tests for my cooperative computer systems class), Neil has graciously taken over most of the cooking and meal planning. Although he cooks with more meat than I typically do, he makes really good food that is also light and healthy and still filled with the veggies that I crave.
On Sunday we found ourselves with a package of beef he had snagged from the grocery store on a whim and a bag of broccoli leftover from my Creamy Broccoli Salad . It was thus all too easy to try our hand at another take-out favorite: Beef and Broccoli. Made with only 2 tablespoons of low-sodium soy, ¾ cup low-sodium beef broth and none of the syrups or sugars that typically find their way into most restaurant take-out, it’s an easy at-home take-out win! And as Neil pointed out, you get to choose the cut and quality of your meat, and as always, we choose lean and organic!
For the sauce:
¾-1 cup reduced sodium beef broth
2 tablespoons reduced-sodium soy sauce
2 tablespoons white or rice vinegar (we use rice)
2 teaspoons fresh ginger, grated (if you don’t have fresh ginger, add 1 teaspoon ground ginger)
2 cloves fresh garlic, minced
2 teaspoons corn starch
¼ teaspoon crushed red pepper (I think Neil probably used around 1 tablespoon for more hot)
6 ounces whole wheat spaghetti or soba noodles, cooked according to directions
Canola oil (around 1-2 tablespoons)
1 pound boneless beef sirloin steak, fat trimmed/removed
12 ounces/1 lb. Broccoli florets, with long stems trimmed off
2 medium carrots, peeled and sliced
½ cup freshly sliced green onion
Prep 1. In a small bowl, combine beef broth, soy sauce, vinegar, cornstarch, grated ginger, minced garlic, and crushed red pepper. Stir to combine thoroughly
and set aside. 2. Peel and slice carrots and trim excess stems from broccoli florets. 3. Trim excess fat from beef and cut into thin ¼-½ inch slices. Set aside
4. In a wok or large skillet, heat half of the oil over medium-high heat. Add broccoli florets and carrots. Stir continuously and cook for 5 to 6 minutes or until lightly tender but still crisp and vibrant in color; remove from heat and transfer to a medium-large bowl.
4. Add the remaining oil to wok. Add sliced beef. Stir and continue cooking for until cooked through or desired completeness (anywhere from 2-5 minutes). Give your sauce one last stir and pour over beef. Stir until sauce thickens and starts to bubble.
5. Return vegetables to work and add green onions. Stir to coat all ingredients with sauce and continue cooking until heated through.
6. Top with additional green onions and sesame seeds and if you have a death wish, additional red pepper flakes or sriracha.
I’m going to wager you can make this Beef and Broccoli faster than you can go pick it up elsewhere and I already know I’ll win when I say you definitely won’t feel as guilty or regretful afterwards. Neil is on a roll this week! He made this on Sunday and last night he made an incredible chili I’ve dubbed the “Spicy Meat Lovers” that even I liked and can’t wait to share (we just haven’t made a bad chili yet have we?). I also still have a cookie recipe floating around somewhere waiting for posting.
As I continue to try to plow through this week, I’m grateful to be yet another semester closer to graduation. I have just two full semesters and one summer course left to go! I’m already looking forward to holiday break and a month off for plenty of relaxation, running, and cooking experimentation.
How are your stress levels faring this Holiday season?