Juicy and Healthy Beef and Broccoli

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Description
 Beef and broccoli is a Chinese classic, and making this version at home is what got me to like steak if cooked properly. I saw a small piece of sirloin on sale at the store and wanted to try it out, and I'm very impressed with the results. Sauteed beef, broccoli, and a topping of sesame seeds sounds delicious in my book
Time
Prep Time:
15 minutes

Cook Time:
40 minutes

Total Time:
55 minutes
Cost
Total Cost:

Cost per Serving:
$2.99
Ingredients
Serving(s)
Beef Marinade
  • 12 oz Beef top sirloin
  • 1/2 tbsp Cornstarch
  • 1/2 tsp Baking soda
  • 1/4 tsp Salt
  • 1 tbsp Low sodium soy sauce
  • 1 tsp Sesame oil
Broccoli
  • 1.5 lb Frozen broccoli, thawed
  • 1/2 tbsp Extra virgin olive oil
  • 1/4 tsp Salt
  • 1/4 tsp Black pepper, ground
Sauce
  • 2 tbsp Minced garlic
  • 2 tbsp Low sodium soy sauce
  • 4 tsp White vinegar
  • 1 tsp Garlic powder
  • 1/2 tsp Ginger, ground
  • 1/2 tsp Black pepper, ground
  • 1/2 tsp Red pepper flakes
Corn Starch Slurry
  • 1.5 cup Water
  • 1 tbsp Cornstarch
Instructions
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  1. Heat your oven to 400F, and line a cookie sheet with parchment paper. Add broccoli to the pan, season with salt, pepper, and oil, and roast for 30 minutes. Do everything else as the broccoli cooks

    2.
  2. Take your meat and slice into 1/4-1/2" thick strips against the grain. Add to a bowl of cold water, and massage the meat for 30 seconds. The meat should turn gray, and the water should turn red with myagloben (not blood). Squeeze and drain the meat with a strainer for about 30 seconds, and add to a medium bowl

    3.
  3. Add in the marinade (salt, starch, baking soda, soy sauce, and sesame oil). Mix to fully coat the meat, and let marinate for 15 minutes

    4.
  4. Meanwhile, mix the sauce together in a glass - minced garlic, soy sauce, white vinegar ginger, garlic powder, black pepper, and red pepper flakes. In a separate glass, prepare some cold water and cornstarch for a slurry

    5.

  5. Preheat a large stainless steel pan over medium high heat. Add in the beef, and cook for about 2 minutes per side, just until browned and not overcooked. Remove from the pan

    6.

  6. Add in the sauce, broccoli, and about half of the slurry. Deglaze the pan, cook for about 2 minutes, and add more slurry if you want to thicken the sauce more. Add back in the beef

    7.

  7. Optionally serve over rice, and top with sesame seeds

    8.
Nutrition Facts
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Servings: 3
Calories: 272
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Total Fat: 8.3g (11 %)
 Saturated Fat: 2.1g (11 %)
 Polyunsaturated Fat: 1.4g
 Monounsaturated Fat: 3.8g
Cholesterol: 67mg (22 %)
Sodium: 1231mg (54 %)
Total Carbohydrate: 17.8g (6 %)
 Fiber: 7.1g (25 %)
 Net Carbs: 10.7g
 Total Sugar: 3.1g
  Added Sugar: 0.0g (0%)
Protein: 32.2g (64 %)
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Vitamin B12: 1.06mcg (44 %)
Vitamin D: 0mcg (0 %)
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Calcium: 168mg (13 %)
Iron: 3.88mg (22 %)
Magnesium: 75mg (18 %)
Potassium: 942mg (20 %)
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Glycemic Index:
37.6

Glycemic Load:
9.1


Sources of Inspiration
https://www.youtube.com/watch?v=nWqPFOv5dpQ