If you want to learn how to make the best and healthiest beef and broccoli stir-fry, then you will want to read this how to article.
This recipe will include substitutes for soy sauce and flour as well as ideas to change the ingredients for a new adventure every time.
This recipe is far healthier than your number 7 on your take out Chinese menu.
I'm going to list the ingredients first.
Next I will share with you which ingredients can have a substitute and not affect the dish.
Then I will give you the method.
Let's get started.
Ingredients: 1 lb.
steak, sliced thin 1 lb.
broccoli florets 2 tbsp.
coconut oil 2 cloves garlic, minced For the beef marinade: 1 tsp Tamari (soy sauce substitute) 1 tsp dry sherry Pinch of fresh-ground pepper For the sauce: 1/3 cup chicken broth 1 tbsp tamari 1tsp dry sherry 1 tsp xantham gum Let's talk about the ingredients.
The first ingredient is steak.
I've used stir-fry beef already sliced at my local supermarket.
I've had the butcher slice sirloin for me that was on the shelf.
There are different cuts of beef.
If you are slicing it yourself you will want to put the beef in the freezer for 10-15 minutes.
This will make it easier to slice.
Next, I have used fresh broccoli and frozen broccoli.
The fresh broccoli is much better.
Please do not substitute here.
Obviously you need to choose an oil.
The most popular is olive oil.
I think vegetable oil is used at most restaurants and most of the videos I watched on You Tube.
The coconut oil in my opinion sets this dish apart.
You can find it at your local health food store or in the healthy section at your local supermarket.
Yes- it is solid at room temperature.
The next item on the list is garlic.
You can spend the time slicing fresh garlic or you can purchase the garlic already crushed.
I've done both and didn't notice the difference.
Let's talk about the beef marinade.
You will be using tamari and dry sherry as the marinade.
I always use about 1 lb of meat per zip-top bag.
If you are cooking for your family stick to this amount as it will yield the best results.
I say this because my Wok will cook about 1lb of meat evenly.
Let's talk about the sauce.
Notice that I left out two staples-fish and oyster sauce.
You can include these if you want.
I've used them before and didn't notice an improvement in the flavor profile.
Tamarl is a wheat and gluten free substitute for soy sauce.
Choose the low sodium version as there will be plenty of flavor when you are finished.
Also, choose a low sodium version of the chicken broth.
Next, I have included xantham gum as a substitute for flour.
We are keeping the wheat and gluten free theme alive.
It's an all purpose thickener.
Method: In a large zip-top bag combine the ingredients for the marinade.
Let stand 15-30 minutes.
Get a small bowl and add all the sauce ingredients (minus the xantham gum), and stir until blended.
Set aside.
Cook your fresh broccoli in lightly salted sauce pan in the right amount of water (use sea salt) for approximately two minutes.
Remove from the heat and drain.
Next, in a wok or large frying pan over medium high heat add the coconut oil.
Next, place your 2 cloves of minced garlic in the pan and sautee for 30 seconds.
Add the beef.
Cook for about 1 minute while flipping constantly.
When the beef no longer appears pink add the sauce and the broccoli and bring to a simmer.
Add in the xantham gum (approximately 2 tsp.
) and cook until the sauce thickens.
Garnish: After the stir-fry has cooled I chop 2 scallions, add sliced almonds, powdered ginger, and hot oil.
Additional Ingredients: You can use sliced mushrooms, green peppers, jalapenos, and a host of other stir-fry friendly ingredients.
Let your imagination dictate your culinary adventures.