Broccoli Beef

Even the most committed broccoli-phobe will have a hard time resisting this broccoli beef dish. And because broccoli beef is so easy to prepare, it makes a great quick and nutritious lunch when served over plain steamed rice.

Preparation time: 15 minutes

Cooking time: 6 minutes

Yield: 4 servings

1 tablespoon soy sauce

1 tablespoon Chinese rice wine

2 teaspoons cornstarch

3/4 pound tri-tip or flank steak

2 tablespoons oyster-flavored sauce

1 tablespoon dark soy sauce

1 teaspoon sesame oil

2 tablespoons cooking oil

2 cloves garlic

8 ounces broccoli florets

3/4 cup chicken broth

  1. Combine the soy sauce, rice wine, and cornstarch in a bowl.

  2. Thinly slice the beef across the grain.

  3. Add the beef to the bowl and stir to coat.

  4. Let stand for 10 minutes.

  5. Combine the oyster-flavored sauce, dark soy sauce, and sesame oil in a bowl.

  6. Place a wok over high heat until hot.

  7. Add the cooking oil, swirling to coat the sides.

  8. Thinly slice the garlic.

  9. Add the garlic and cook, stirring, until fragrant, about 10 seconds.

  10. Add the beef; stir-fry until barely pink, about 1 minute.

  11. Add the sauce and cook for 1 minute.

  12. Remove the beef and place in the center of a serving plate.

  13. Add the broccoli and chicken broth to the wok.

  14. Cook until the broccoli is tender-crisp, about 3 minutes.

  15. Place around the beef and serve.

Combining the vitamin C in broccoli with the iron in beef makes this dish very nutritious. Iron and vitamin C work with one another in the body, each one making it easier for the body to absorb and use the other.

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