Beef Stir-fry

Beef Stir-fry Recipe from China with Flank Steak and Fresh Vegetables

Region / culture: China | Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

Beef Stir-fry is a classic dish that combines the rich flavors of beef with the fresh crunch of vegetables, all brought together with a savory sauce. This dish is not only a feast for the palate but also a colorful spectacle for the eyes, making it a favorite among many. It's a versatile recipe that can be adapted to suit different tastes and dietary needs, making it a staple in households around the world.

History

The concept of stir-frying is deeply rooted in Asian cuisine, particularly Chinese cooking, where it has been a traditional cooking method for thousands of years. The technique involves cooking ingredients quickly over high heat in a small amount of oil, using a wok or a frying pan. This method preserves the texture, color, and nutritional value of the ingredients. Beef Stir-fry, as we know it today, is a fusion of traditional Asian stir-fry techniques with ingredients that are easily accessible worldwide.

Ingredients

2 lb (907 g) of cubed lean flank steak
1 cup of sliced green peppers
1 cup of sliced onions
1 cup of sliced mushrooms
1 cup of whole green beans
salt to taste
pepper to taste
2 cloves of garlic
2 – 3 tbsp of soy sauce

How to prepare

Rub the steak with salt, pepper, and soy sauce.
Fry the steak in a hot wok or frying pan for 3 – 4 minutes or until it turns pink.
Add all the vegetables, 2 cloves of minced garlic, 2 – 3 more tablespoons of soy sauce, salt and pepper to taste, and cook over high heat until the beef is browned and the vegetables are cooked but still slightly crunchy.
Serve the dish over brown rice.

Variations

This recipe can be easily adapted to suit different dietary needs and preferences. For a vegetarian version, substitute beef with tofu or tempeh. You can also experiment with different vegetables, such as broccoli, carrots, or snap peas, to vary the flavors and textures.

Cooking Tips & Tricks

To ensure your Beef Stir-fry turns out perfectly, consider the following tips:

- Preheat your pan or wok before adding the ingredients to achieve a nice sear on the beef.

- Cut the beef and vegetables into uniform sizes to ensure even cooking.

- Cook the beef in batches if necessary to avoid overcrowding the pan, which can lead to steaming instead of searing.

- Use fresh vegetables for the best texture and flavor.

- Adjust the amount of soy sauce and seasoning according to your taste preferences.

Serving Suggestions

Beef Stir-fry is best served over a bed of brown rice or quinoa for a complete meal. For a low-carb option, serve it over cauliflower rice or alongside a fresh salad.

Cooking Techniques

Stir-frying is the recommended cooking technique for this recipe, as it quickly cooks the beef and vegetables while preserving their nutrients and flavors. For best results, use a wok or a large, heavy-bottomed frying pan.

Ingredient Substitutions

If you don't have flank steak, you can use other lean cuts of beef, such as sirloin or tenderloin. Soy sauce can be substituted with tamari or coconut aminos for a gluten-free or soy-free alternative.

Make Ahead Tips

To save time, you can slice the beef and vegetables ahead of time and store them in the refrigerator until you're ready to cook. The actual stir-frying process is quick, making this an ideal dish for busy weeknights.

Presentation Ideas

Serve the Beef Stir-fry in a large, shallow bowl to showcase the colorful vegetables. Garnish with sesame seeds or sliced green onions for an extra touch of flavor and visual appeal.

Pairing Recommendations

Pair this dish with a light, crisp white wine such as Sauvignon Blanc or a Pinot Grigio. For non-alcoholic options, consider a sparkling water with a squeeze of lime or a cup of green tea.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over medium heat, adding a splash of water or soy sauce to prevent drying out.

Nutrition Information

Calories per serving

A serving of Beef Stir-fry is relatively low in calories, making it a suitable option for those managing their calorie intake. On average, a serving may contain about 250-300 calories, depending on the specific ingredients and their quantities.

Carbohydrates

This Beef Stir-fry recipe is relatively low in carbohydrates, with the primary sources being the vegetables and the small amount of soy sauce used. The exact carbohydrate content will vary depending on the specific vegetables used and their quantities. On average, a serving of this dish may contain approximately 10-15 grams of carbohydrates.

Fats

The fat content in this dish primarily comes from the lean flank steak. Using lean cuts of beef helps keep the saturated fat content low. The total fat content can be further managed by using minimal oil for cooking. On average, a serving of Beef Stir-fry may contain about 10-12 grams of fat, with only a small portion being saturated fat.

Proteins

Beef Stir-fry is an excellent source of high-quality protein, thanks to the lean flank steak. Protein is essential for building and repairing tissues, making this dish a great option for those looking to maintain or increase muscle mass. A single serving can provide approximately 25-30 grams of protein.

Vitamins and minerals

This dish is packed with vitamins and minerals, thanks to the variety of vegetables used. Green peppers, onions, mushrooms, and green beans are all excellent sources of vitamins A, C, and K, as well as minerals like iron, potassium, and magnesium. These nutrients are essential for maintaining good health and supporting bodily functions.

Alergens

The primary allergen present in this recipe is soy, found in soy sauce. Those with a soy allergy can substitute soy sauce with a soy-free alternative or simply omit it. Additionally, this recipe is gluten-free, dairy-free, and nut-free, making it suitable for individuals with these common allergies.

Summary

Overall, Beef Stir-fry is a nutritious dish that provides a balanced mix of proteins, fats, and carbohydrates, along with a variety of vitamins and minerals. It's a low-calorie option that can fit into many dietary plans.

Summary

Beef Stir-fry is a versatile, nutritious, and delicious dish that combines lean protein, fresh vegetables, and savory flavors. It's quick and easy to prepare, making it an ideal meal for busy weeknights. With its customizable ingredients and cooking methods, it can be adapted to suit a wide range of dietary needs and preferences.

How did I get this recipe?

I remember the joy I felt when I first stumbled upon this recipe for Beef Stir-Fry. It was a warm summer day, and I had decided to visit the local farmers market to pick up some fresh ingredients for dinner. As I leisurely strolled through the market, admiring the colorful array of fruits and vegetables, I came across a stall run by a friendly elderly woman.

She was selling a variety of spices and seasonings, and as I chatted with her, she mentioned that she had a secret recipe for Beef Stir-Fry that had been passed down through her family for generations. Intrigued, I asked her if she would be willing to share the recipe with me, and to my delight, she agreed.

As she began to recite the ingredients and steps involved in making the dish, I could tell that this recipe was something special. It was a perfect blend of savory and sweet flavors, with a hint of spice that added just the right amount of kick. I made a mental note of each detail, determined to recreate the dish in my own kitchen.

When I returned home, I wasted no time in gathering the necessary ingredients and getting to work. The aroma of garlic and ginger filled the air as I sautéed the beef in a hot skillet, adding a splash of soy sauce and a sprinkle of brown sugar to create a rich, caramelized sauce. I tossed in a colorful medley of vegetables – bell peppers, onions, and snap peas – and watched as they sizzled and softened, mingling with the tender strips of beef.

As I plated the dish and took my first bite, I was transported back to that bustling farmers market, where I had first discovered the recipe. The flavors were even better than I had remembered – a symphony of tastes and textures that danced on my tongue. I knew then that this recipe would become a cherished part of my culinary repertoire.

Over the years, I have made this Beef Stir-Fry countless times, each time tweaking the recipe ever so slightly to suit my own tastes. Sometimes I add a handful of cashews for crunch, or a sprinkle of red pepper flakes for extra heat. Other times, I experiment with different vegetables, such as broccoli or mushrooms, to create new variations of the dish.

I have shared the recipe with friends and family, who have all raved about its deliciousness. They have asked me where I learned to make such a flavorful and satisfying dish, and I smile and think back to that fateful day at the farmers market, where I met the kind old woman who shared her secret recipe with me.

As I grow older, I realize that recipes are more than just a list of ingredients and instructions – they are stories, passed down from one generation to the next. Each time I make this Beef Stir-Fry, I am reminded of the connection I share with the countless cooks who have come before me, each adding their own twist to the dish and making it their own.

And so, as I stand in my kitchen, stirring a steaming pot of Beef Stir-Fry, I feel a sense of gratitude for all the recipes that have come into my life, enriching it with flavor and tradition. I am thankful for the memories they evoke, the stories they tell, and the joy they bring to those who gather around my table. And most of all, I am thankful for that chance encounter at the farmers market, where I learned to make this delicious and beloved dish.