Beef with Broccoli #SundaySupper

Tender,  marinated strips of steak with broccoli  make a healthy meal.
Beef with Broccoli

Beef with Broccoli

by Sue Lau | Palatable Pastime

I had a doctor that used to tell me once how unhealthy Chinese food was for me. Yes, but- not if I cook it at home on my own. I am acutely aware of all the  oil that can slosh around  the bottom of a sizzling wok,  or the copious amounts of sugar that can lace a sauce. And few restaurants offer choices of healthy sides, such as brown rice or fresh fruit. And most of all, not in the correct portions.

But I do like Asian food and am not about to give it  up because of that. And making it at home, I can be assured of freshness and save some money as well.

For this week, as part of Sunday Supper, sponsored by the Beef Checkoff, I wanted to bring you a healthy  recipe for Asian beef, since beef and Asian flavors go together remarkably well.  I also wanted it to be healthy, not to mention quick to prepare.

For healthy beef, one needs  to select a nice lean beef cut,  which you can find using this:

The Interactive Butcher Counter

and locate beef cuts  with the healthy green icon:

LEAN

I used this page to select my beef for the recipe. I went straight to steaks, since I  wanted  beef that cooked easy and fast. As you can see on that page, there are  plenty of  lean choices to choose from. I went for  the New  York Strip steaks. You can  probably utilize any  steak on that chart  for this recipe, as long as it is   boneless. For grainier steaks such  as skirt steak,  flat iron or  flank, make sure  you slice it across the grain. There should be a little bit of textural differences in the steaks, but as long as the  meat is cooked quickly,  it should be  all good. But personally I prefer the strips. Two regular steaks can feed four people as part of a stir-fry so that helps keep the cost down. And if you buy your beef on sale, it can  really be doable as an everyday meal. I like to buy on sale. And being a freezer-loving girl, I can buy the steaks, whip  up the marinade and freeze the beef right in it so that it marinates while it defrosts in the  fridge. I keep the beef in a plastic freezer bag with all the  air removed and just use it from the freezer within twelve months. Gives you plenty of time to shop for your best prices.

And the  beef cooks fast. I’ll also cook my rice up ahead  of time and freeze that too.  I  just don’t generally like freezing broccoli  for stir-fry. I mean,  it’s  okay  in soup  after freezing or for  using with something like cheese sauce, but for stir-fry you really want to use fresh. So don’t go grabbing bags of frozen broccoli for this either. And if you don’t  care for broccoli, you can easily sub out the veggies with something like asparagus, carrots or bok choy, all of which are very good. But the beef & broccoli recipe is traditionally done of course, with broccoli. And the taste of the beef? Yum.

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Beef with Broccoli #SundaySupper

Beef with Broccoli

  • Servings: 4
  • Time: 2hr 30mins
  • Difficulty: easy
  • Print

Beef with Broccoli

  • Marinate: 3-4 hours
  • Prep: 10  min
  • Cook: 12 min

Ingredients:

  • 1 pound boneless new York Strip steaks, trimmed
  • 8 ounces fresh broccoli florets

Marinade:

  • 1 tablespoon rice wine
  • 1/4 cup soy sauce or tamari
  • 1  tablespoon honey
  • 2 tablespoons sesame oil
  • 1 teaspoon grated ginger
  • 1 teaspoon chopped garlic

Sauce:

  • 1/4 cup oyster sauce
  • 1 tablespoon soy sauce or tamari
  • 1/2 cup chicken broth
  • 1/4 cup  water
  • 4 teaspoons cornstarch
  • 1/4 teaspoon garlic
  • 1/4 teaspoon ginger

Method:

  1. Trim steaks of visible fat and slice thinly.
  2. Whisk together  marinade and marinate steak slices 4-6 hours or overnight, refrigerated.
  3. Steam broccoli florets ten minutes or until crisp-tender; set aside.
  4. Heat nonstick skillet and stir-fry beef (no additional oil should be required) until cooked through.
  5. Stir in broccoli and sauce  mix, cook 2-3 minutes until sauce thickens.
  6. Serve with your choice of side dishes, such as steamed brown rice and sliced fresh fruit.

Weight Watcher’s SmartPoints (per serving) (not including rice or fruit): 4
(Brand of ingredients used may impact the nutritional information of this recipe resulting in a different SmartPoints value.)

From the kitchen of palatablepastime.com

Sunday Supper Month

Beef Recipes to Live A Flavorful Life in 2016

The Sunday Supper Tastemakers have put together

quite a collection of healthy beef recipes for you to enjoy this week!

Besides all the delicious recipes below, 

Look for other healthy recipes on Pinterest:

Healthy Meals with Beef

Sunday Supper Movement

Beef Recipes to Live A Flavorful Life in 2016

Sunday Supper MovementJoin the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7 pm ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board. Would you like to join the Sunday Supper Movement? It’s easy. You can sign up by clicking here: Sunday Supper Movement.

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Texas BBQ Steak Marinade

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This post is sponsored by the Beef Checkoff in conjunction with a social media campaign through Sunday Supper LLC. All opinions are my own.

27 Comments

  1. Sammie says:

    What a delicious looking recipe. I love beef but it can be pricey. Using 2 steaks to feed four people will definitely keep the cost down. Thanks for sharing such a yummy, healthy recipe. Pinned! Sammie 😀

    Like

  2. Nichole C says:

    I love making Chinese take-out dinner at home (I actually just shared one this week on my blog, haha) and Beef and Broccoli was always a fave of mine to order when I used to pick it up from a take -out place. I can’t wait to make yours!

    Like

  3. Laurie says:

    Thanks for another great recipe. I love beef and broccoli and now know I wasn’t using the correct cut of beef. I also bookmarked the link for the interactive butcher counter. What a great source of information!

    Like

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