Saturday, May 23, 2015

Recipe - Sesame Beef and Broccoli

Recipe - Sesame Beef and Broccoli

2 servings
Preparation 10 min 
Cooking 15 min
330 calories per serving 

Ingredients

2 1/4 cupsbroccoli, cut into florets, stalks peeled and diced260 g
2green onions/scallions, thinly sliced30 g
1 clovegarlic, minced
240 grib eye steak, or strip loin , cut into 2 cm strips
1 3/4 tspsesame seeds5 g
2 tspcanola oil10 mL
1/3 cupwater85 mL
2/3 cupchicken broth170 mL
2 tbspsoy sauce, low-sodium30 mL
1 tbspcornstarch8 g
1 pinchsalt [optional]0.1 g
ground pepper to taste
1 tspsesame seed oil5 mL

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the vegetables : Cut the broccoli florets into small pieces, peel the stalks then dice them into ½ cm pieces. Thinly slice the scallions and mince the garlic. Cut the beef perpendicular to the grain into 2 cm strips. Set aside.
  2. Put the sesame seeds in a small pan and heat them over medium heat a few minutes, with some stirring, until they are lightly coloured. Set aside.
  3. Heat the oil in a skillet over high heat until hot but not smoking. Add the beef then sautéstirringoccasionally, until golden-brown, about 4-5 min. Season with salt and pepper, then take the beef out of the skillet and transfer it to a plate.
  4. Add the scallions and garlic to the skillet. Cook over medium heat about 1 min, with stirring, until they are lightly golden-coloured, then add the broccoli and water. Cook, with occasional stirring, until the mixture is dry, about 3 min. Meanwhile, combine the broth, soy sauce, and cornstarch in a small bowl, then pour this mixture over the broccoli. Cook, with constant stirring, until the mixture is no longer cloudy, 1-2 min.
  5. Put the beef and any accumulated meat juices back into the skillet. Cook, with stirring, until the beef is heated through, 1-2 min. Remove the skillet from the heat, then stir in the sesame oil and seeds. Serve.

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