Tuesday, January 20, 2015

CLEAN Chinese Broccoli Beef

I love Chinese food, so when I made the choice to eat clean - I though - oh well another thing to give up. Then I said to myself - wait a second!! Why do I have to give up foods - why can't I find a healthier way to make a dish I will defiantly eat?!?!

So my search began...

I wanted to create Chinese-style recipes using everyday pantry ingredients. I prefer this to ordering takeout, because I know exactly what is going into my food. When I make it myself, I can use whole, organic ingredients; it also gives me more control over the sodium content. This broccoli beef recipe is something I found, and switched it up to cater to my family. It’s a quick and easy meal that my family really enjoys. The whole dish is made on the stovetop and takes about 40 minutes from start to finish. It’s pretty darn tasty. In fact, my son, who is one of the most pickiest eaters in the world tried it and told me it’s surprisingly good!! He said maybe I should “own a restaurant" and I told him umm no way....LOL

It was important to me when I was looking around, that the recipe include easy-to-find ingredients from the grocery store– and no oyster sauce, because I dislike oysters. A lot of broccoli beef recipes use oyster sauce for flavor, but this version doesn’t need it. The flavor comes from the spices, fresh ginger, orange juice, and optional sherry. Tenderizing the meat with baking soda is a Chinese technique; it helps to give the meat that soft, velvety texture you get in Chinese restaurants. While this isn’t an extremely low carb dish (the sauce contains a little brown sugar and orange juice), you can cut down the carbs by cutting the sugar in half– the dish will have a more savory flavor that way.

INGREDIENTS
1 lb beef top sirloin steak, boneless ribeye steak, or chicken
1 lb broccoli florets (about 2 lbs whole head broccoli, cut from the stalks into medium sized florets)
1/4 tsp baking soda
1/4 cup Coconut Aminos, divided
1 tbsp dry sherry (or substitute 1 tbsp low sugar orange juice)
2 tbsp low sugar orange juice
3 tbsp cornstarch, divided
1/2 tsp garlic powder
Pinch of cayenne
1/4 cup sunflower seed oil, divided
1/2 tbsp brown sugar
1 1/2 tbsp black molasses
1 tsp fresh minced ginger (or ½ tsp dried ginger spice)
2 cups steamed brown rice or quinoa (optional)
Peppers & Onions (optional) as little or much as you like 




DIRECTIONS

Cut beef across the grain in very thin 2-inch strips, trimming excess fat from the meat as you go.

Put the beef in a bowl and sprinkle with baking soda. Work the baking soda into the meat with clean fingers, mixing it to coat all pieces of meat evenly. Let the meat sit for 15 minutes. Meanwhile, in a small bowl, whisk together 1 tbsp coconut aminos, 1 tbsp dry sherry or orange juice, 1 tbsp cornstarch, ½ tsp garlic powder, pinch of cayenne (use a large pinch for more heat), and 1 tbsp of sunflower seed oil.Rinse the meat thoroughly and pat dry. Pour the marinade over the meat and stir till the meat is well coated. Let the beef marinate for 10-15 minutes.

While meat is marinating, place the broccoli florets in a saucepan with 1 inch of water and bring to a boil. Cover with a lid, reduce heat to medium, and steam the broccoli for 7-8 minutes till tender, but not overly soft. Drain broccoli immediately and spray with cold water to cool. Shake off excess water and set aside.


Whisk together 3 tbsp coconut aminos, 2 tbsp cornstarch, 2 tbsp molasses / brown sugar mix, ¼ cup water, 2 tbsp orange juice and 1 tsp fresh minced ginger. Reserve.

Heat up a wok or large skillet over medium high till hot. The skillet is ready to fry when a drop of water sizzles on the surface. Pour in 2 tbsp of peanut or grapeseed oil and swirl it around, coating the edges. Pour the beef into the skillet or wok and spread it out across the oiled surface in an even layer. Let the meat fry undisturbed for 1 minute. Then stir around for 2 more minutes. Scoop out the meat and place it on a plate. You should have some oil and fat left in the wok or skillet, but if it seems dry you can add a little more oil. Add the steamed broccoli and stir fry for 1-2 minutes.

Serve hot over steamed rice or quinoa, if desired.

21 Day Approved!! 
1 Red of beef 
1 yellow of quinoa or brown rice
1 green of broccoli, peppers and onions