I have been enjoying adding some red meat into our diet and I am just starting to try different cuts of beef (I am always afraid I will ruin it and waste all the money spent buying different cuts), but I have decided to be daring! This past weekend, I went through all my old Cooking Light magazines and pulled out all the recipes that sounded appetizing…I just couldn’t look at the stack on the bookshelf any longer and is there really any reason for keeping stacks of old magazines….read ’em and throw ’em out is becoming my new motto! Anyway, I came across this recipe and I have been LOVING broccoli lately so I decided to give it a try! We were quite pleased with the dish and it was very quick and simple!
Stir-Fried Beef with Broccoli and Bell Peppers
- 3/4 to 1 pound flank steak, trimmed
- 2 T. low sodium soy sauce
- 2 cloves garlic, minced
- 1/2 tsp. ground black pepper
- 5 1/2 T. water, divided
- 2 T. oyster sauce
- 1/4 tsp. crushed red pepper
- 3/4 pound fresh broccoli
- 2 T. coconut oil (I use coconut oil for all my cooking, but the original recipe called for canola**)
- 1 red bell pepper, julienned
- Cooked brown rice for serving
1. Cut steak in half lengthwise. Cut each half across the grain into 1/8-inch thick slices. Combine beef, soy sauce, garlic, and black pepper; toss well. Cover and refrigerate 30 min. (I use the “marinade” setting on my food saver to cut the time back to 10 min.)
2. Combine 1 1/2 T. water, oyster sauce, and crushed red pepper in a small bowl; set aside.
3. Cut broccoli into florets. Peel broccoli stems; cut stems diagonally into 1/4-inch thick slices.
4. Heat 1 T. coconut oil in a large nonstick skillet over medium-high heat. Add beef mixture to skillet; cook 3 min. or until beef is browned, stirring constantly. Remove from heat. Transfer beef mixture to a bowl.
5. Heat the remaining 1 T. coconut oil in a pan over medium-high heat. Add broccoli; cook 2 min., stirring constantly. Add the remaining 1/4 c. water; continue cooking 1 min., stirring constantly. Add bell pepper; cook 30 sec., stirring constantly. Return beef mixture to pan. Stir in the oyster sauce mixture; cook until thoroughly heated. Serve over rice.
**Since reading Nourishing Traditions and doing a lot of reading about the foods that we eat, I have come to the understanding that canola oil, in its available form, is quite bad for you and is actually a rancid product when you buy it off the shelves at your grocery store. It has been processed at very high temperatures, damaging the omega-3 fatty acids and thereby turning it rancid. It then must be “deodorized” so that the final product is not foul-smelling. The oil which has been used in Asian cultures for many years has always been used by hand-pressing and cold-pressing the oil from the rapeseeds, but with its mass popularity it is now mass-produced at high temperatures. I would encourage you to research the product for yourself, always finding unbiased sources of course :). I have found that coconut oil is DELICIOUS and can be used at high temperatures for things like stir-frying!
Leave a comment