Beef Broccoli Stir Fry


In my post 3 days ago, I wrote about my challenge in posting regularly, been having occasional writer’s block. And thus my decision to post what I cook daily – mostly Chinese & Asian recipes for lunch or dinner. These are the food I grew up with.

Stir frying is one my frequently used technique, it’s fast & simple. My usual ingredients are vegetable of choice with meat. Yesterday I had Beef Broccoli Stir Fry – preparation & cooking time takes less than 10minutes, serve with brown rice for lunch.

Stir Fry is the classic Chinese cooking method: quick cook over high heat in a small amount of oil, toss and turn the food with a wok spatula when it cooks. In stir-frying, the food should always be in motion.  This method allows meats to stay juicy and flavorful, vegetables to come out tender-crisp. Since cooking goes so quickly, the main thing to remember when stir frying is to have all your ingredients prepared and close at hand before you begin cooking.

I have recently been put on red meat diet (red meat is highly beneficial for my Blood Type – O), so I will be posting more red meat recipes. With my low hemoglobin blood count and countless rejections for my blood during blood donation drive, my naturopathic doctor goes: “Doesn’t that say something about your body needing more iron to pump up the blood count?” Ok Doc..

Here’s the recipe..

Serve: 1

100g Brocolli – cut into florets
100g Beef fillet – thinly sliced (can also use chicken thigh)
1 inch Ginger – thinly sliced
1 clove Garlic – thinly sliced/chopped
1 teaspoon Soya Sauce/Fish Sauce – to taste
2 tablespoon Vegetable/Canola Oil
1/2 teaspoon Fish Sauce (optional)
3-4 tablespoon Water

1. Heat cooking oil in the wok on high heat for 30 seconds and add in garlic & ginger. Stir fry for 10 seconds for it be fragrant.
2. Add the beef and stir fry for about 10 seconds, or until its color turns light.

2. Add the broccoli and stir fry for about 10 seconds.
3. Add in Soya Sauce/Fish Sauce on the side of the wok just above the vegetables (not directly into the ingredients). When the sauce hits the heat of the wok, the taste change to be more fragrant. Continue stir fry to mix all ingredients.

4. Add water immediately, also to the side of wok. Then stir another 10 seconds until the water slightly thickened and heated through.
5. Serve with brown rice (usually for my lunch) or just the dish itself for dinner (I try to reduce carbohydrate for dinner).



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