Beef with Broccoli Stir-fry

Beef with Broccoli Stir-fry Recipe - A Delicious American Classic

Region / culture: USA | Preparation time: 30 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

Beef with Broccoli Stir-fry is a classic dish that combines tender slices of beef with crisp, fresh broccoli in a savory sauce. This dish is a staple in Chinese cuisine and has gained popularity worldwide for its delicious flavor and quick preparation time. It's a perfect meal for busy weeknights, offering a balanced combination of protein, vegetables, and a rich, umami-packed sauce that brings the whole dish together.

History

The origins of Beef with Broccoli can be traced back to Chinese cooking, specifically to the Cantonese cuisine of southern China. It is believed to have been adapted from traditional beef dishes in China, incorporating broccoli, which was more readily available in the West. As Chinese immigrants moved to different parts of the world, they brought their culinary traditions with them, leading to the creation of dishes like Beef with Broccoli that combined elements from both cultures. Over time, it has evolved into the beloved version many enjoy today, with variations found in Chinese-American, Chinese-Canadian, and other Asian fusion cuisines.

Ingredients

0.75 lb (340 g) of lean beef

Marinade

1 tbsp of rice vinegar (substitute rice wine if desired)
1 tsp of sugar
1 tsp of soy sauce
1 tbsp of water
1 tbsp of cornstarch

Sauce

2 tbsp of oyster sauce
1 tbsp of light soy sauce
1 tbsp of dark soy sauce
1 tbsp of water

Thickener

1 tsp of cornstarch mixed with 1 tbsp of water
1 lb (454 g) of fresh broccoli
2 garlic cloves

To cook broccoli

0.5 cup of water
0.25 tsp of salt, or to taste
0.5 tsp of sugar, or to taste

Other

1.25 cup of oil, or as needed

How to prepare

Cut the beef into thin slices across the grain.
Add the marinade ingredients, ensuring that the cornstarch is added last and rubbed in with your fingers.
Marinate the beef for 30 minutes.
While the beef is marinating, prepare the sauce and vegetables. For the sauce, combine oyster sauce, light soy sauce, dark soy sauce, and water in a small bowl and set aside.
In another small bowl, mix the cornstarch and water to create a thickener and set aside.
Wash and drain the broccoli.
Diagonally slice the broccoli stalk into thin pieces.
Cut the broccoli florets into 3 or 4 pieces.
Crush the garlic.
Heat the wok and add 1 cup of oil.
When the oil reaches a medium-hot temperature (between 300 and 325°F), add the beef.
Blanch the beef by letting it lay flat for 30 – 40 seconds, then stir to separate the pieces.
Remove the beef from the wok when it changes color and is nearly cooked (this process takes 1 – 2 minutes).
Drain the beef on paper towels.
Clean the wok using paper towels.
Add 2 tbsp of oil to the wok.
Once the oil is hot, add the crushed garlic and stir fry briefly until aromatic.
Add the broccoli to the wok, sprinkle salt and sugar over it, and stir fry briefly. Adjust the heat if necessary to prevent burning.
Add 0.5 cup of water and cook the broccoli covered for 4 – 5 minutes, until it turns bright green and becomes tender but still crisp.
Remove the broccoli from the wok and drain.
Clean the wok again and add 2 more tablespoons of oil.
Add the vegetables and beef to the wok.
Pour the sauce and cornstarch mixture into the middle of the wok and quickly stir to thicken.
Mix everything together and serve hot over steamed rice.

Variations

1. Chicken with Broccoli: Substitute chicken breast for beef for a lighter version.
2. Vegetarian: Use firm tofu instead of beef and a vegetarian oyster sauce.
3. Spicy: Add red pepper flakes or sliced chili peppers to the sauce for a kick.

Cooking Tips & Tricks

1. Slice the beef thinly against the grain to ensure it is tender.

2. Marinate the beef to enhance its flavor and tenderness.

3. Use a high smoking point oil for stir-frying to prevent burning.

4. Blanching the broccoli before stir-frying helps maintain its vibrant green color and crisp texture.

5. Preparing all ingredients before cooking (mise en place) makes the stir-frying process smoother and faster.

6. Adjust the heat as needed to prevent the garlic from burning, as it can introduce a bitter taste.

Serving Suggestions

Serve hot over a bed of steamed white or brown rice for a complete meal. For a low-carb option, serve with cauliflower rice or alongside additional steamed vegetables.

Cooking Techniques

Stir-frying is the primary cooking technique used in this recipe, ideal for quick cooking at high heat to retain the freshness and texture of the ingredients. Blanching the broccoli before stir-frying is another technique that helps preserve its color and crispness.

Ingredient Substitutions

1. Tamari or coconut aminos can be used instead of soy sauce for a gluten-free option.

2. Broccolini or Chinese broccoli can substitute regular broccoli for a different texture and flavor.

3. Sherry or chicken broth can replace rice wine in the marinade.

Make Ahead Tips

Marinate the beef and prepare the sauce ahead of time to make the cooking process even quicker. The broccoli can also be cut and stored in the refrigerator until ready to use.

Presentation Ideas

Serve the dish garnished with sesame seeds or thinly sliced green onions for an added touch of color and flavor. Presenting it on a platter with the rice on the side allows guests to serve themselves as desired.

Pairing Recommendations

Pair this dish with a light, crisp white wine such as Sauvignon Blanc or a light-bodied beer like a lager to complement the savory flavors without overpowering them.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the microwave, adding a little water if necessary to prevent drying out.

Nutrition Information

Calories per serving

A single serving of Beef with Broccoli Stir-fry typically contains approximately 300 to 400 calories, making it a moderate-calorie option that can fit into various dietary plans.

Carbohydrates

This dish is relatively low in carbohydrates, with the primary sources being the broccoli and the small amounts of sugar used in the marinade and sauce. Broccoli is a fiber-rich vegetable, contributing to the overall dietary fiber intake, which is beneficial for digestive health.

Fats

The fats in this recipe come mainly from the oil used for stir-frying. Using a healthier oil option, such as canola or vegetable oil, can provide a better profile of unsaturated fats. The lean beef also contributes a small amount of saturated fat.

Proteins

Lean beef is an excellent source of high-quality protein, essential for muscle repair and growth. This dish provides a substantial amount of protein, making it a satisfying and muscle-friendly option for a meal.

Vitamins and minerals

Broccoli is a powerhouse of vitamins and minerals, including Vitamin C, Vitamin K, iron, and potassium. These nutrients support various bodily functions, including immune health, bone health, and blood pressure regulation.

Alergens

Common allergens in this recipe include soy (from soy sauce) and gluten (from soy sauce and oyster sauce). Individuals with allergies or sensitivities to these ingredients should seek suitable substitutions.

Summary

Overall, Beef with Broccoli Stir-fry is a nutritious dish that offers a good balance of protein, vitamins, and minerals. It is relatively low in carbohydrates and can be adjusted to be lower in fat by modifying the amount and type of oil used.

Summary

Beef with Broccoli Stir-fry is a versatile, nutritious, and delicious dish that combines tender beef and crisp broccoli in a savory sauce. With its rich history and adaptability to various dietary needs, it's a wonderful addition to any meal plan. Whether you're looking for a quick weeknight dinner or a nutritious meal option, this recipe offers a satisfying balance of flavors and nutrients.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for Beef with Broccoli Stir-fry. It was a hot summer day, and I was visiting my friend Margaret, who had just returned from a trip to Asia. She regaled me with stories of her adventures and the delicious meals she had enjoyed during her travels. As we sat at her kitchen table sipping tea, Margaret suddenly got up and disappeared into her pantry.

She returned with a tattered old cookbook that looked like it had seen better days. She flipped through the pages with a nostalgic smile on her face before landing on a page that seemed to be well-loved and stained with various ingredients. "This is it," she exclaimed, pointing to a recipe for Beef with Broccoli Stir-fry. "I learned how to make this dish from a street vendor in Hong Kong, and it has been a favorite in my household ever since."

I was immediately intrigued by the simplicity of the ingredients and the promise of bold flavors. Margaret graciously shared the recipe with me, and I eagerly copied it down in my own recipe book. Little did I know that this dish would become a staple in my own kitchen, loved by my family and friends alike.

The first time I attempted to make Beef with Broccoli Stir-fry, I was nervous but excited. I carefully followed Margaret's instructions, marinating the beef in a fragrant mixture of soy sauce, ginger, and garlic before quickly stir-frying it with crisp broccoli florets. The aroma that filled my kitchen was intoxicating, and I couldn't wait to dig in.

As I took my first bite, I was transported back to Margaret's kitchen, surrounded by the warmth of friendship and the flavors of far-off lands. The beef was tender and savory, the broccoli perfectly cooked and vibrant green. The combination of soy sauce, oyster sauce, and sesame oil created a rich and umami-filled sauce that coated every bite.

From that moment on, Beef with Broccoli Stir-fry became a regular feature on my dinner table. I experimented with different cuts of beef, varying the thickness of the slices to achieve the perfect balance of tenderness and chew. I played around with the proportions of the sauce, adding a touch of honey for sweetness or a dash of chili paste for heat.

Over the years, I shared this recipe with countless friends and family members, each of whom fell in love with the dish just as I had. It became a go-to meal for busy weeknights, a comforting dish to soothe aching hearts, and a celebration of the flavors of the East.

As I continued to hone my skills in the kitchen, I learned to make Beef with Broccoli Stir-fry my own. I swapped out the traditional beef for thinly sliced chicken or tofu, creating a lighter and healthier version of the dish. I experimented with different vegetables, adding colorful bell peppers, sweet snap peas, and earthy mushrooms to create a rainbow of flavors and textures.

But no matter how much I tweaked and tinkered with the recipe, the essence of Beef with Broccoli Stir-fry remained the same. It was a dish that brought people together, that comforted and nourished, that celebrated the simple joys of good food and good company.

And so, as I sit here now, reflecting on the countless meals I have shared with loved ones over the years, I am grateful for that hot summer day when I stumbled upon this recipe. It has become more than just a dish to me; it is a reminder of the power of food to connect us, to bring us joy, and to create lasting memories. And for that, I will always be thankful.