beef and broccoli

very delicious

beef and broccoli

printable

recipe adapted from handle the heat

*note: the flank steak is easier to cut after it's been in the freezer for about 15 minutes prior to slicing.  slice the steak lengthwise in 2" wide pieces then cut each of those 2" wide pieces across the grain into very thin slices (not more than 1/4" thick).

1 - 1 1/2 lb flank steak, trimmed of visible fat and sliced*

3 tablespoons low sodium soy sauce or tamari

1 tbsp dry sherry

1/4 cup low-sodium chicken broth

1 tbsp brown sugar

1 tsp cornstarch

6 cloves garlic, minced

1 tsp ground ginger

3 tbsp + 1 tsp sesame oil, divided

1 1/4 lb broccoli florets cut into bite-sized pieces

1/3 cup water

1 small red bell pepper, cored, seeded and diced

combine the beef and soy sauce in a medium bowl and refrigerate, covered, for at least 10 minutes or up to 1 hour, stirring once.

meanwhile, whisk the sherry, chicken broth, brown sugar, 1 tsp of sesame oil and cornstarch in a small bowl.

in another small bowl, combine the garlic, ginger and 1 1/2 tsp sesame oil.

heat another 3 tsp of sesame oil in a large skillet over medium-high heat until hot (smoking).  drain the beef and discard the liquid. add the beef to the skillet and cook without stirring for 1 minute.  after 1 minute, stir and cook until the beef is browned around the edges, about another minute.  transfer the beef to a medium bowl.

add another tbsp of oil to the empty skillet and heat again until just smoking.  add the broccoli and cook for 30 seconds; add the water, cover the pan, lower the heat to medium and allow the broccoli to steam until crisp-tender (about 2 minutes).  transfer to a paper-towel lined plate.

add the remaining oil to the skillet; increase the heat to high and heat until smoking.  add the bell pepper and cook, stirring frequently, until spotty brown, about 1 1/2 minutes.  

clear the center of the skillet; add the garlic and ginger mixture to the clearing and cook until fragrant, 15-20 seconds and then stir the mixture into the peppers.  return the beef and broccoli to the skillet and toss to combine.   whisk the sauce to recombine then add it to the skillet; cook, stirring constantly until the sauce is thickened and evenly distributed, about 30 seconds.  transfer to a serving platter, sprinkle with the scallions, and serve.

the end.  phew.

yields 4 generous servings

Nutrition Facts recipe beef and broccoli Serving Size: 1 serving Amount Per Serving Calories 492 Total Fat 24.4g       Saturated Fat 7.4g       Trans Fat 0g Cholesterol 94mg Sodium 670mg Carbohydrate 8g       Dietary Fiber 0.4g       Sugars 3.9g Protein 55.5g Alcohol 0.5g Vitamin A 12% Vitamin C 62% Calcium    4% Iron 22%