Thursday, May 5, 2011

Beef with Broccoli Lower Sodium Version

I am always trying to make our dinners more healthy so it can be something we can enjoy over and over.  A while ago I made Beef with Broccoli which was so yummy but it was loaded with sodium.  I wanted to try this again but reducing the soya sauce.  I cut the soya sauce in half.  It turned out very good but the original was still above and beyond this.  In this version, the orange flavor was more pronounced.  I love how quick this is to make.  This is a dish I can make regularly.

Beef with Broccoli Lower Sodium Version
Adapted from The Pioneer Woman
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Note: Made this again but adjusted the orange juice to reduce the strong flavor.  Also added some water to the marinade.  Flavor was much better with the reduced orange juice. (November 4, 2011)
 
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
1/4 cup reduced sodium soya sauce
2 3 tbsp orange juice
2 tbsp brown sugar
2 tbsp cornstarch 
1 tbsp minced ginger
3 tbsp water
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,water 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.  Check seasoning and add any additional salt and pepper.  Serve with rice.

2 comments:

  1. I HAVE to try this...we LOVE beef and broccoli in our house!

    ReplyDelete
  2. Let me know how it turns out...the original version I made was really good but it is loaded with sodium so not a regular meal we can have!

    ReplyDelete

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