Beef and Vegetable Stir-fry

Beef and Vegetable Stir-fry Recipe from China

Region / culture: China | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Beef and Vegetable Stir-fry is a vibrant, flavorful dish that combines tender slices of beef with a colorful array of vegetables, all coated in a rich, savory sauce. This recipe is not only a feast for the eyes but also a delight for the palate, offering a perfect balance of sweet, salty, and umami flavors. Ideal for a quick weeknight dinner or a nutritious meal prep option, this stir-fry is sure to become a staple in your culinary repertoire.

History

The concept of stir-frying is deeply rooted in Asian cuisine, particularly Chinese cooking, where it originated thousands of years ago. The technique was developed to cook food quickly over high heat, using minimal fuel. Over time, it spread across Asia and eventually the world, adapting to local tastes and available ingredients. This Beef and Vegetable Stir-fry recipe is a testament to the versatility and enduring popularity of the stir-fry method, incorporating ingredients like teriyaki sauce and Chinese 5 spice powder to pay homage to its Asian origins while being easily accessible to home cooks everywhere.

Ingredients

1 cup beef broth
0.25 cup teriyaki sauce
0.25 cup rice vinegar
2 tbsp sugar
1 tsp Asian dark sesame oil
1 tsp Chinese 5 spice powder
0.5 tsp cinnamon
4 tsp cornstarch
2 tsp vegetable oil
1 lb (454 g) flank steak, cut against the grain into strips
4 cup broccoli florets
1 sweet red pepper, thinly sliced
1 small red onion, thinly sliced
8 oz (227 g) bag carrot matchsticks
cooked brown rice

How to prepare

In a bowl, whisk together the first 8 ingredients.
In a skillet, heat 1 tsp of oil.
Add the steak and cook for 3 minutes.
Remove the steak from the pan and set it aside.
Drain any fat from the pan.
Return the skillet to heat and add the broccoli and 0.5 cup of water.
Cover the skillet and cook for 5 minutes or until the broccoli is tender.
Remove the cover and continue cooking until the water has evaporated.
Add the remaining oil to the pan.
Add the peppers and onion and cook for 4 minutes or until tender.
Add the carrots and cook for 1 minute.
Return the beef to the skillet.
Add the sauce and cook for 2 minutes or until thickened.
Serve with brown rice.

Variations

1. Chicken or shrimp can be used in place of beef for a different protein option.
2. For a vegetarian version, tofu or tempeh can substitute the beef.
3. Mix up the vegetables based on seasonality or preference. Snow peas, mushrooms, and baby corn are great additions.

Cooking Tips & Tricks

1. Preheat your pan: A hot pan is crucial for a successful stir-fry. It ensures your meat sears properly and your vegetables stay crisp.

2. Cut ingredients uniformly: Evenly sized pieces cook at the same rate, ensuring every bite is perfectly cooked.

3. Cook meat and vegetables separately: This prevents overcrowding and allows each component to cook properly without steaming.

4. Use cornstarch: Adding cornstarch to your sauce helps thicken it, giving your stir-fry that signature glossy, clingy sauce.

5. Keep ingredients moving: Stir-fry means "stir while frying." Keep your ingredients moving to cook evenly and avoid burning.

Serving Suggestions

Serve this stir-fry over a bed of fluffy brown rice for a complete meal. For a low-carb option, cauliflower rice makes an excellent substitute. Garnish with sesame seeds or sliced green onions for an extra touch of flavor and presentation.

Cooking Techniques

Stir-frying is the primary technique used in this recipe, requiring high heat and constant movement. Marinating the beef beforehand can add depth of flavor. For those looking to enhance the dish further, experimenting with the thickness of the sauce by adjusting the cornstarch ratio can tailor the texture to your liking.

Ingredient Substitutions

1. Soy sauce can be used in place of teriyaki sauce for a simpler flavor profile.

2. Apple cider vinegar or lemon juice can substitute for rice vinegar for a different acidic note.

3. Honey or maple syrup can replace sugar for a natural sweetener option.

Make Ahead Tips

Prep all your vegetables and the beef ahead of time and store them in the fridge for up to 2 days. The sauce can also be mixed and stored separately. When ready to cook, everything can be quickly thrown together, making this an ideal meal for busy weeknights.

Presentation Ideas

Serve in a high-rimmed plate or bowl to contain the sauce. Garnish with a sprinkle of sesame seeds, sliced green onions, or a few sprigs of fresh cilantro to add color and freshness. A side of chopsticks can enhance the Asian dining experience.

Pairing Recommendations

A light, crisp white wine like Sauvignon Blanc or a dry Riesling pairs beautifully with the flavors of this stir-fry. For non-alcoholic options, green tea or a sparkling water with a squeeze of lime complements the dish well.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave until hot, or for best results, quickly toss in a pan over medium heat until warmed through. Adding a splash of water or broth can help revive the sauce.

Nutrition Information

Calories per serving

A serving of this Beef and Vegetable Stir-fry, including a half cup of cooked brown rice, contains approximately 350 calories. This makes it a suitable option for those managing their calorie intake for weight maintenance or loss.

Carbohydrates

This Beef and Vegetable Stir-fry is relatively low in carbohydrates, with the primary sources being the brown rice and vegetables. A serving without rice contains approximately 20g of carbohydrates, mainly from the vegetables and the sugar in the sauce. Serving it with a half cup of cooked brown rice adds about 22g of carbohydrates, bringing the total to roughly 42g per serving.

Fats

The total fat content in this dish is kept moderate, with most of the fats coming from the vegetable oil used in frying and the natural fats in the beef. A single serving contains approximately 10g of fat, of which 2g is saturated fat. Opting for lean cuts of beef and measuring the oil can help keep the fat content in check.

Proteins

Beef is an excellent source of high-quality protein, and this dish provides a generous amount, with each serving containing about 25g of protein. This makes it an ideal meal option for muscle repair and growth, as well as keeping you feeling full and satisfied.

Vitamins and minerals

This stir-fry is packed with vitamins and minerals, thanks to the variety of vegetables used. Broccoli and red peppers are rich in vitamin C, while carrots provide beta-carotene, which the body converts into vitamin A. The beef contributes iron and zinc, making this dish a nutritional powerhouse.

Alergens

Common allergens in this recipe include soy (from the teriyaki sauce) and gluten (from the teriyaki sauce and possibly the broth, depending on the brand). Those with allergies or sensitivities should look for gluten-free alternatives and carefully read labels.

Summary

Overall, this Beef and Vegetable Stir-fry is a balanced meal option, offering a good mix of proteins, healthy fats, and carbohydrates, along with a variety of vitamins and minerals. It's relatively low in calories, making it suitable for a range of dietary needs.

Summary

This Beef and Vegetable Stir-fry is a versatile, nutritious, and delicious meal that's perfect for any night of the week. With its rich flavors, high-quality proteins, and abundance of vitamins and minerals, it's a dish that not only satisfies the taste buds but also supports a healthy lifestyle. Whether you're cooking for one or preparing a meal for the family, this stir-fry is sure to be a hit.

How did I get this recipe?

I recall the moment I first laid eyes on this recipe for Beef and Vegetable Stir-fry. It was a warm summer day, and I was visiting my dear friend Lily in her bustling kitchen. Lily was known far and wide for her culinary skills, and I always admired her ability to whip up delicious dishes with ease.

As I entered her kitchen, I could smell the tantalizing aroma of garlic and soy sauce wafting through the air. Lily was standing over the stove, a pan sizzling with colorful vegetables and tender strips of beef. She smiled warmly at me and beckoned me over to watch as she expertly tossed the ingredients in the pan.

I was mesmerized by the way she moved, her hands dancing effortlessly as she seasoned the stir-fry with a dash of ginger and a sprinkle of sesame seeds. I had never seen anything like it before, and I knew in that moment that I had to learn how to make this dish myself.

Lily noticed my interest and graciously offered to teach me her recipe for Beef and Vegetable Stir-fry. I eagerly accepted, pulling up a stool next to her as she walked me through each step of the process.

She explained that the key to a good stir-fry was to have all of your ingredients prepped and ready to go before you even turned on the stove. Lily showed me how to slice the beef thinly against the grain, ensuring that it would cook quickly and remain tender.

Next, she demonstrated how to julienne the vegetables – bell peppers, broccoli, carrots, and snap peas – into uniform pieces that would cook evenly in the pan. Lily stressed the importance of keeping the vegetables crisp and vibrant, so they would retain their nutrients and flavor.

Once everything was prepped, Lily heated a wok over high heat and added a drizzle of oil. She tossed in the beef, quickly searing it until it was browned but still pink in the center. Then, she removed the beef from the pan and set it aside while she cooked the vegetables.

Lily added the vegetables to the wok, stirring constantly to ensure they cooked evenly. She seasoned them with garlic, soy sauce, and a pinch of sugar, creating a savory and slightly sweet flavor that complemented the beef perfectly.

Finally, Lily added the beef back into the pan, tossing everything together until it was well combined. She finished the stir-fry with a sprinkle of green onions and cilantro, adding a fresh and bright touch to the dish.

As I watched Lily plate the Beef and Vegetable Stir-fry, I couldn't wait to dig in. The colors of the vegetables were vibrant, the aroma was intoxicating, and I knew that this dish would be a hit with my family.

I thanked Lily profusely for sharing her recipe with me, and she smiled warmly, knowing that she had passed on a piece of her culinary knowledge to me. From that day on, Beef and Vegetable Stir-fry became a staple in my cooking repertoire, a dish that I would make time and time again for my loved ones.

Now, whenever I make Beef and Vegetable Stir-fry, I think back to that warm summer day in Lily's kitchen, where I first learned the art of stir-frying. I am grateful for the memories and the knowledge that she passed on to me, and I will always cherish the moments spent cooking and sharing delicious food with my friends and family.