Stir-Fried Beef and Broccoli
|
Cooking time: 25 minutes for menu Cooking schedule: see below for "menu" instructions |
Once the rice is cooking and the chopping is done, stir-fried dinners go together quickly. If you have an electric wok you can even do it table side! Substitute Basmati, Jasmine or plain white rice if you prefer. Adjust cooking schedule accordingly.
Stir-Fried Beef and Broccoli over Brown Rice Time: 25 minutes
Flank steak lends itself very well to stir-frying, but a lot of markets are selling packages of pre-cut meat just for this purpose - take advantage of someone else's work if you can! You can arrange the rice on a platter, spoon the beef and broccoli on top and serve, or use separate bowls.
10 oz (300gr) beef flank steak or any beef suitable for stir-frying
1 onion
2 cloves garlic
1/2 head broccoli left from Saturday
1 tbs minced ginger, a piece about an inch (2.5cm) long
1 stalk celery
1 tomato
1 tbs sesame oil
1 tsp soy sauce
1 tbs olive oil
1/3 cup beef stock
2 tbs sherry
1 tbs cornstarch (Maizena, corn flour) dissolved in
1 tbs soy sauce plus 1 tbs water
Brown Rice
Cut the beef at an angle across the grain into bite-size strips. Mix 1 tbs sesame oil with 1 tsp soy sauce. Toss with beef and set aside to marinate. Thinly slice onion. Mince garlic. Mince ginger (peel first) if using fresh. Cut the broccoli into bite-size pieces, try to keep a bit of floret and stalk on each piece. Slice the celery at an angle. Cut the tomato into 8 wedges. Heat olive oil in large nonstick skillet over medium-high heat. Add onion and celery to skillet and stir-fry for 2 minutes. Add garlic and ginger and stir-fry another 2 minutes. Remove onions/garlic from pan and set aside. Add beef to skillet and stir-fry 3 - 5 minutes, until brown. Remove and put with onions. Add broccoli to skillet and stir-fry 3 - 5 minutes. Add tomato and stir-fry 1 - 2 minutes. Add beef stock and sherry to skillet. Return beef, onions, celery, etc. to pan. Stir to combine. Bring to a boil, cover, reduce heat and simmer for 2 minutes. Dissolve cornstarch in soy sauce. Remove cover and add cornstarch mixture and stir until thickened. Put into a pretty bowl serve. Add more soy sauce if desired, according to taste. Can be served right on top of the rice ;)
Brown Rice Time: 20 minutes or whatever your package says
I use 'Uncle Ben's' which is all I can get and it is quick cooking. It looks like
brown Basmati and cooks in 15 minutes.
2/3 cup brown rice -
1 1/3 cups beef stock or whatever your rice calls for; or part stock and part water
Cook rice according to package instructions. Fluff and serve.
top of page
Cooking schedule: 25 minutes |
Add onion, celery, stir-fry |
Cooking for Two? Or more?
Our Weekly Menu Planner Service gives you healthy, gourmet dinners, carefully planned to eliminate waste and insure a wide variety of seasonal, wholesome foods each week.
All text and images are copyright © 2005 - 2007 Kathleen Lerum Zeller.
All rights reserved unless otherwise indicated
