Beef and Broccoli

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 20 minutes

材料

3 tbsp vegetable oil ((or swap for any other high smoke point flavourless oil))

500 g (1.1lbs) skirt/flank steak (sliced very thinly, against the grain *Tip 1)

450 g 1lb tenderstem broccoli ((broccolini) any thicker pieces sliced in half length-ways)

1 tsp minced ginger

2 cloves garlic (minced)

250 ml 1 cup + 2 tsp hot beef stock (water + 1 stock cub is fine)

3 tbsp light soy sauce

1 tbsp dark soy sauce

1 tbsp Chinese rice wine (you can swap for sherry if you like)

2 tsp sesame oil

3 tbsp light brown sugar

1/8 tsp white pepper

1/8 tsp black pepper

2 tbsp cornflour (cornstarch, mixed with 5 tbsp cold water to make a slurry)

1 tsp sesame seeds

手順

Start by mixing together all of the sauce ingredients EXCEPT the cornflour (cornstarch) slurry in a bowl. Put to one side.

Heat 2 tbsp of the oil over a high heat in wok or large frying pan.

Add the sliced steak and cook for 2-3 minutes, turning once or twice, until the steak is just cooked.

Transfer to a bowl using a slotted spoon (leaving any oil behind in the wok).

Add the broccoli to the wok and stir fry for 2 minutes, stirring often. Then transfer to the bowl with the steak. (see Tip 2 re: frying for longer if you like your broccoli softer).

Turn the heat down to medium and add in the remaining tablespoon of oil.

Add the ginger and garlic and fry, stirring often, for 30 seconds.

Add in the sauce mixture, turn up the heat to high and stir together.

Allow the sauce to come to the boil, then slowly pour in the cornstarch slurry, whilst stirring, until the sauce thickens. You may not need all of the slurry.

Add the beef and broccoli back into the wok and toss together. Cook for a further minute, then turn off the heat.

Serve with boiled or fried rice and topped with a sprinkling of sesame seeds.

栄養

• カロリー: 398 kcal
• 脂肪総量: 19 g
• 飽和脂肪: 11 g
• コレステロール: 75 mg
• ナトリウム: 1349 mg
• 炭水化物総量: 22 g
• 食物繊維: 1 g
• 糖質総量: 12 g
• タンパク質: 33 g