Foods, Uncategorized

Low Carb: Chinese Beef Broccoli

chineselowcarbeefbroccoli

Not only is this an excellent low carb recipe, it is great for diabetics.

 

Low Carb:    Chinese Broccoli Beef Recipe

 

Prep time: 15 minutesCook time: 15 minutesYield: Serves 3 to 4

Pro tip: put the steak in the freezer for 15-30 minutes before slicing, it will be firmer and easier to slice thin.

 

Ingredients

3/4 pound flank or sirloin, sliced thinly across the grain

3/4 pound broccoli florets

2 tablespoons high-heat cooking oil

2 cloves garlic, very finely minced or smushed through garlic smusher

1 teaspoon cornstarch, dissolved in 1 tablespoon water

For the beef marinade

1 teaspoon soy sauce

1 teaspoon Chinese rice wine (or dry sherry)

1/2 teaspoon cornstarch

1/8 teaspoon freshly ground black pepper

For the sauce

2 tablespoons oyster sauce

1 teaspoon Chinese rice wine (or dry sherry)

1 tablespoon soy sauce

1/4 cup chicken broth

 

Directions

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 or steam the broccoli: Cook the broccoli in a small pot with at least an inch of boiling water until tender-crisp, about 2 minutes. Drain thoroughly.

4 Stir-fry the beef: 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.

 

5 Add sauce, cornstarch, and broccoli: Pour in the sauce and the cornstarch dissolved in water, stirring, until the sauce boils and thickens, 30 seconds. Stir in the the broccoli.

 

Health and Wellness Associates

Archived

312-972-WELL

 

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