Tuesday, February 15, 2011

Beef with Broccoli

Yum
I recently started looking at The Pioneer Woman blog.  The recipes look amazing.  As I looked through them I started noticing a lot of them had lots of butter, cream or alcohol.  This one looked really good.  When I started cooking I noticed it had a half cup of reduced sodium soya sauce.  Even with the sodium reduced that is still a lot of sodium.  But I wanted to try the recipe as close as possible to the original.  The recipe had 3 tbsp of sherry.  I used orange juice instead.  The original recipe uses snow peas.  I don't like snow peas and my son has trouble eating them.  So I used broccoli instead.



The recipes says that it cooks in 15 minutes.  I couldn't understand how you could cook beef in 15 minutes. With Indian cooking you cook beef for so long to get it nice and tender.  So I was curious to try the cooking technique in this recipe.  I used pasanday and sliced it really thin against the grain.  The meat turned out really tender.  I had started out using a stainless steel wok but the sauce was burning at the bottom.  Thankfully there was no burnt taste in the dish.  Next time I'm gonna try to reduce the soya sauce in half. 


Beef with Broccoli
Adapted from The Pioneer Woman
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1 1/2 pound veal pasanday, thinly sliced against the grain (I had slightly more than 1 pound)
one bunch broccoli, chopped into small florets
3 tbsp olive oil
1/2 cup reduced sodium soya sauce
3 tbsp orange juice
2 tbsp brown sugar
2 tbsp cornstarch 
1 tbsp minced ginger
5 green onions, sliced diagonally into 1/2 inch pieces
1 tsp red chilli flakes (or to taste)

Mix together soya sauce, orange juice, brown sugar, cornstarch and ginger in a bowl until everything is dissolved.  Add meat and mix to coat with marinade.

Heat skillet or wok over high heat.  Add oil.  Immediately add broccoli and stir fry for about a minute.  Remove to a plate,

Let wok get really hot again.  Using tongs, add half the meat mixture and spread around pan. Sprinkle half of the green onions on top.  Let sit untouched for about a minute.  Flip over and cook for another 45 seconds.  Remove to a plate.  Allow wok to heat up and repeat with remaining beef and green onions.  After turning the meat, add the rest of the meat, broccoli and remaining marinade.  Stir over high heat for about 30 seconds.  Take off the heat.  Sprinkle with red chilli flakes. Serve with rice.

8 comments:

  1. Asiyapa, I am so happy you exist! You take the trouble out of substituting unhealthy ingredients for the healthy ones. Could I make this with chicken? I don't eat beef.

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  2. Thx Rufs...but this recipe is still a ways away from healthy. The amount of sodium is still freaking me out. I know reducing the soya sauce is gonna change the taste but otherwise this will be a once in a long while dish.

    I think you could definitely substitute chicken. You could even change the vegetable for any other one you want too.

    I love Pioneer Woman's blog but as I'm browsing recipes everything is loaded with butter but I can get past that with using oil instead...the problem is it seems she puts alcohol in everything...I'm gonna try a couple more dishes and see if I exclude the alcohol will it still taste good.

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  3. 1/2 cup of soya sauce????? seriously? Can you add a couple of teaspoons of soya sauce in water instead? If the purpose is to create a sauce? I'd like to try this one too since I have all the ingredients.

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  4. I know, but substituting with orange juice is a brilliant idea that I might try in the future!

    This doesn't apply to savory dishes, but for baked goods, you can substitute apple sauce for oil (but not butter), though I know you probably know that already.

    I like the science behind cooking more than cooking itself :)

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  5. To Ms Anonymous: Well if you water down your soya sauce to a couple of teaspoons your going to loose a lot of flavor. Now I worry about how much sodium is in all that hakka chinese....Next time I make this I'm going to try 1/4 cup. This dish is not very saucy.

    To Ms Anonymous' sister: I searched what I could substitute for the sherry and the suggestions I found were orange juice or apple cider vinegar. I've heard of using apple sauce in baked goods but I never have any at home so I've never given it a try. If you try this with chicken you will have to modify how you cook the meat since you want to make sure the chicken is cooked all the way through.

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  6. To Ms Asi from Ms Anonymous:) I'm gonna try to do this with mushrooms instead of meat b/c I have some in the fridge and I don't want them to get bad. It a bit of an experiment but let's see! I'll let you know how it turned out!

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  7. Now that is a lot of soy sauce.I do love beef and broccoli but I would probably use less soy sauce for this

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  8. Yes it is Alisa. I haven't had a chance to try it with less. Please let me know how it turns out.

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