Return the wok or pan to medium-high heat and toss add the oyster and soy sauces. Using a spider basket or tongs, and working in batches, lower the beef into the fry pot, flash-fry for 10 seconds, and transfer to the wok or pan. Add the blanched broccoli, toss, and remove from heat.ģ. Cook until the onion softens, about 2 minutes.
(To check the temp, we like the ThermoPop, $35 at .) Heat 3 Tbsp oil in a wok or large pan over medium high. Fill a deep medium-sized pot 2/3 of the way with oil and heat over medium high till it reaches 350☏. In a large bowl, add the mushrooms, fill halfway with water, cover, and refrigerate overnight.Ģ.
Pour into a large zip-top bag, add the steak, turn to coat, and refrigerate overnight. In a medium bowl, mix 2 Tbsp cornstarch, the egg,1 Tbsp Shaoxing wine, and the baking soda. Beef and BroccoliĦ oz flank steak, sliced thin on the biasĤ stalks (about 1 lb) Chinese broccoli or broccoli rabe, sliced, blanched, shocked in an ice bath, and patted dryġ. If you’re having trouble finding any ingredients for this recipe, Amazon’s got you. Yes, this recipe requires a little bit of work (fear not, flash-frying is novice-friendly), but the payoff of experiencing a way-better-than-takeout version of the dish is worth it. Turn the heat off and let rest for 5 minutes before serving. Reduce the heat to low, cover the pot, and simmer till tender, about 25 minutes. Transfer to a pot, add 4 cups water, and bring to a boil. Here’s Cheung’s foolproof method: Rinse 2 cups short-grain brown rice several times to wash off excess starch. (One cup has about three grams of fiber.) Just serve the beef and broccoli with some cooked brown rice. The main dish below already provides a hefty seven grams of fiber, so don’t overcomplicate things. Slicing it thinly against the grain of the muscle creates supremely tender meat that cooks fast. A three-ounce serving of flank steak, cooked, contains 23 grams of protein for 224 calories.Īsk your butcher or the person at the supermarket meat counter for six ounces of flank steak sliced thin on the bias. You can’t go wrong with any cut of steak, but your best bet is flank steak, which butchers take from the underbelly of the cow, and is naturally lean and wonderfully beefy in texture. That's because this recipe comes by way of Chris Cheung is the chef/owner of Brooklyn’s East Wind Snack Shop and the author of Damn Good Chinese Food, out now. PALEO AND keto followers swear by beef and broccoli as their high- protein, high-fiber meal, but without the right recipe, it’s missing one important factor: flavor.