Beef Stir-fry I

Beef Stir-fry I Recipe - Chinese Cuisine with Flank Steak and Fresh Vegetables

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

Introduction

Beef Stir-fry I is a vibrant and flavorful dish that combines tender slices of beef with a colorful array of vegetables, all tossed together in a savory sauce. This recipe is perfect for those who love the rich flavors of Asian cuisine and are looking for a quick and easy meal that doesn't compromise on taste. Whether you're a seasoned cook or a beginner in the kitchen, this beef stir-fry is sure to impress with its simplicity and depth of flavor.

History

The origins of stir-fry can be traced back to ancient China, where the technique of quickly cooking food in a small amount of hot oil over high heat was developed. This method was not only efficient, using less fuel, but also preserved the texture and nutrients of the ingredients. Over the centuries, stir-frying spread throughout Asia, with each culture adding its own unique ingredients and flavors. The beef stir-fry, as we know it today, is a fusion of these traditional techniques with modern ingredients, making it a beloved dish worldwide.

Ingredients

12 oz (340 g) beef flank steak, partially frozen
1 tbsp peanut or vegetable oil
1 large red bell pepper, cored, seeded and thinly sliced, about 1.25 cup
1 small onion, thinly sliced, about 0.75 cup
1 tbsp chopped fresh gingerroot or 1 tsp ground ginger
1 clove garlic, crushed
0.13 tsp crushed hot red pepper
12 oz (340 g) fresh Chinese pea pods or 2 pk (6 oz (170 g)) frozen, thawed
1 large head escarole, about 1 lb, coarsely chopped, about 8 cup
1 tbsp soy sauce
0.5 tsp light brown sugar, firmly packed

How to prepare

Using a sharp knife, slice the partially frozen flank steak into very thin slices, holding the knife almost parallel to the cutting surface.
In a 12-inch skillet over medium-high heat, heat the oil. Add the beef and cook for 2 to 3 minutes, stirring frequently, until browned.
Using a slotted spoon, remove the meat to a plate and keep it warm.
To the drippings in the skillet, add the red bell pepper, onion, ginger, garlic, and crushed red pepper.
Cook for about 4 minutes, stirring constantly, until the vegetables are crisp-tender.
Add the pea pods, escarole, soy sauce, and brown sugar.
Cook for about 1 minute, stirring constantly, until the pea pods are heated through and the escarole is wilted.
Stir the beef into the vegetables.

Variations

For a spicier version, add more crushed red pepper or a splash of sriracha sauce.
Substitute the beef with chicken, shrimp, or tofu for a different protein option.
Feel free to use any vegetables you have on hand, such as broccoli, carrots, or mushrooms, to make the dish your own.

Cooking Tips & Tricks

To ensure your beef stir-fry turns out perfectly, consider the following tips:

- Partially freeze the beef before slicing to achieve thin, even slices.

- Use a high-smoke-point oil, such as vegetable or peanut oil, to prevent burning.

- Preheat the pan before adding your ingredients to ensure a quick and even cook.

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

- Add ingredients according to their cooking times, starting with those that take longer to cook.

- Constant stirring is key to prevent any ingredient from burning and to ensure everything cooks evenly.

Serving Suggestions

This beef stir-fry is best served hot, over a bed of steamed rice or noodles. For a low-carb option, serve it with cauliflower rice or zucchini noodles. Garnish with sesame seeds or sliced green onions for an extra touch of flavor and texture.

Cooking Techniques

The key technique in this recipe is stir-frying, which involves cooking food quickly over high heat with a small amount of oil. It's important to keep the ingredients moving in the pan to ensure even cooking and to prevent burning.

Ingredient Substitutions

If flank steak is not available, sirloin or another tender cut of beef can be used.

- Tamari or coconut aminos can be used as a gluten-free alternative to soy sauce.

- Honey or maple syrup can substitute for light brown sugar for a different sweetness profile.

Make Ahead Tips

To save time, slice the beef and vegetables ahead of time and store them in the refrigerator until ready to cook. The actual stir-frying process is quick, making this an ideal recipe for a fast and fresh meal.

Presentation Ideas

Serve the stir-fry in a large, shallow bowl to showcase the colorful vegetables and tender slices of beef. A sprinkle of sesame seeds or chopped herbs can add a final flourish that enhances both the appearance and flavor.

Pairing Recommendations

This beef stir-fry pairs well with a light, crisp white wine such as Sauvignon Blanc or a dry Riesling. For non-alcoholic options, consider green tea or a sparkling water with a squeeze of lime.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the stir-fry in a skillet over medium heat until heated through, adding a splash of water or broth if necessary to prevent drying out.

Nutrition Information

Calories per serving

A serving of this beef stir-fry is relatively low in calories, making it a great option for those watching their calorie intake. The exact number of calories will depend on the specific ingredients used and the portion size, but a typical serving is around 300-400 calories.

Carbohydrates

This beef stir-fry recipe is relatively low in carbohydrates, with the primary sources being the vegetables and the small amount of brown sugar used in the sauce. The exact carbohydrate content will vary depending on the specific vegetables used and their quantities, but a serving of this dish is generally considered to be a low-carb option.

Fats

The fats in this recipe come primarily from the vegetable oil used for frying and the natural fats found in the beef. Using lean cuts of beef and a minimal amount of oil can help keep the fat content lower. Opting for a healthier oil, such as olive oil, can also provide some beneficial monounsaturated fats.

Proteins

Beef is an excellent source of high-quality protein, which is essential for muscle repair and growth. This recipe provides a generous amount of protein, making it a great option for those looking to increase their protein intake. The exact protein content will depend on the cut of beef used and the portion size.

Vitamins and minerals

This beef stir-fry is packed with vitamins and minerals, thanks to the variety of vegetables included in the recipe. Bell peppers are high in vitamin C, while escarole and pea pods offer vitamins A and K. The beef contributes iron and zinc, making this dish a nutritional powerhouse.

Alergens

The main allergens to be aware of in this recipe are soy (from the soy sauce) and gluten (if using soy sauce that is not labeled gluten-free). Those with allergies or sensitivities to these ingredients can find suitable substitutes, such as tamari or coconut aminos for soy sauce, to make the dish allergen-friendly.

Summary

Overall, this beef stir-fry is a nutritious and balanced meal, offering a good mix of proteins, healthy fats, and a variety of vitamins and minerals. It's also customizable, allowing you to adjust the ingredients based on dietary needs and preferences.

Summary

Beef Stir-fry I is a versatile and delicious dish that combines tender beef with fresh vegetables in a flavorful sauce. With its quick cooking time and nutritional benefits, it's an ideal meal for busy weeknights or any time you're craving a healthy and satisfying dish. Whether you stick to the recipe or make it your own with variations and substitutions, this beef stir-fry is sure to become a favorite in your cooking repertoire.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Beef Stir-fry. It was a chilly autumn day, and I had just finished my shift at the local bakery where I worked as a young girl. As I walked home, I passed by a small bookstore that had a display of cookbooks in the window. Curiosity got the best of me, and I decided to go in and browse through the pages.

As I flipped through the books, one particular recipe caught my eye - Beef Stir-fry. The colorful photo of the dish looked so appetizing, and I could almost smell the fragrant aroma of the sizzling beef and vegetables. I knew right then and there that I had to learn how to make it.

I purchased the cookbook and hurried home to study the recipe. It called for simple ingredients like beef, bell peppers, onions, garlic, soy sauce, and ginger. The instructions were clear and easy to follow, but I knew that I needed a bit of practice to perfect the dish.

I decided to make Beef Stir-fry for dinner that night. I gathered all the ingredients and set to work in the small kitchen of our cozy little apartment. As I chopped the vegetables and marinated the beef, I could feel my excitement building. This was going to be my first attempt at making a stir-fry dish, and I was determined to make it delicious.

I heated up the wok and added the marinated beef, watching as it sizzled and browned beautifully. The aroma that filled the kitchen was absolutely mouthwatering. I added the vegetables and sauce, tossing everything together with a skill that I didn't know I possessed. The colors of the dish were vibrant, and the flavors were amazing.

When I served the Beef Stir-fry to my family that night, they couldn't believe that I had made it from scratch. They raved about how delicious it was, and I felt a sense of pride and accomplishment wash over me. From that moment on, Beef Stir-fry became a regular dish in our household.

Over the years, I honed my skills in making Beef Stir-fry. I experimented with different vegetables and seasonings, always striving to create the perfect balance of flavors and textures. I learned to adjust the cooking time to ensure that the beef was tender and juicy, and the vegetables were crisp and colorful.

I shared the recipe with friends and relatives, and it quickly became a favorite among them as well. They would often ask me to make Beef Stir-fry for potlucks and gatherings, and I was always happy to oblige. It brought me joy to see the smiles on their faces as they savored each bite of the dish that I had lovingly prepared.

As the years passed, I continued to make Beef Stir-fry for my family, passing down the recipe to my children and grandchildren. It became a tradition in our family, a dish that was always associated with love, warmth, and togetherness.

Every time I make Beef Stir-fry, I am reminded of that chilly autumn day when I first discovered the recipe. It has become more than just a dish to me - it is a symbol of my passion for cooking, my dedication to creating delicious meals for my loved ones, and the joy that food can bring to our lives.

I am grateful for the simple pleasure of cooking and sharing meals with the ones I hold dear. And I will always cherish the memories of how I learned to make Beef Stir-fry, a recipe that has become a treasured part of my culinary repertoire.