Broccoli Beef

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Added Nov 24th, 07 by Adrian Nissan
  • 2 recipes submitted


  • Categories: Meats
  • Servings: 4 change
  • Calories per serving: 187
  • Prep Time: 10 mins
  • Cook Time: 15 mins


Nutritional Facts

Brought to you by
Per serving% Daily Value*
Calories 1879%
Fat 8g12%
Cholesterol 35mg12%
Sodium 303mg 13%
Carbohydrates 7g9%

More facts>>

FoodConnect Nutritionals

A simple yet delicious dish which will have you craving for more chinese dishes.

Ingredients

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    [0] => Array
        (
            [42f9a901-7742-3e24-25f5-b0a638555323] => Array
                (
                    [title] => broccoli, florets, fresh
                    [ingredientid] => 4021
                    [ingredientuuid] => 42f9a901-7742-3e24-25f5-b0a638555323
                    [quantity] => 20.00
                    [measure] => each
                    [title_custom] => broccoli
                    [componentid] => 0
                    [method] => 
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            [34cf87f5-47d2-9e84-15e8-184437447363] => Array
                (
                    [title] => onion, green, chpd, fresh
                    [ingredientid] => 22687
                    [ingredientuuid] => 34cf87f5-47d2-9e84-15e8-184437447363
                    [quantity] => 1.00
                    [measure] => tablespoon
                    [title_custom] => green onion
                    [componentid] => 0
                    [method] => 
                )

            [582850f2-7bad-8b34-e5d2-5d599b1c933e] => Array
                (
                    [title] => ginger root, raw
                    [ingredientid] => 16911
                    [ingredientuuid] => 582850f2-7bad-8b34-e5d2-5d599b1c933e
                    [quantity] => 1.00
                    [measure] => teaspoon
                    [title_custom] => fresh ginger
                    [componentid] => 0
                    [method] => thinly sliced
                )

            [514f0103-d609-43e4-a5cd-1c2aadca5d35] => Array
                (
                    [title] => stock, chicken, prep f/recipe
                    [ingredientid] => 32080
                    [ingredientuuid] => 514f0103-d609-43e4-a5cd-1c2aadca5d35
                    [quantity] => 4.00
                    [measure] => tablespoon
                    [title_custom] => chicken stock
                    [componentid] => 0
                    [method] => 
                )

            [69d4ac03-5d00-0ad4-9d62-a3499a5b8610] => Array
                (
                    [title] => cornstarch
                    [ingredientid] => 10269
                    [ingredientuuid] => 69d4ac03-5d00-0ad4-9d62-a3499a5b8610
                    [quantity] => 1.00
                    [measure] => teaspoon
                    [title_custom] => cornstarch
                    [componentid] => 0
                    [method] => 
                )

        )

    [1] => Array
        (
            [d68e9479-6cdf-e1a4-41f3-6d5faf9be280] => Array
                (
                    [title] => beef, flank steak, l+f, 0"tr, brld
                    [ingredientid] => 2272
                    [ingredientuuid] => d68e9479-6cdf-e1a4-41f3-6d5faf9be280
                    [quantity] => 12.00
                    [measure] => ounce-weight
                    [title_custom] => 
                    [componentid] => 1
                    [method] => Thinly sliced
                )

            [6d8235e5-8fc8-e084-ed2a-caa758f336cf] => Array
                (
                    [title] => sauce, soy, dark
                    [ingredientid] => 28403
                    [ingredientuuid] => 6d8235e5-8fc8-e084-ed2a-caa758f336cf
                    [quantity] => 1.00
                    [measure] => tablespoon
                    [title_custom] => dark soy sauce
                    [componentid] => 1
                    [method] => 
                )

            [bce3c2a1-c346-c8d4-7d8a-bc87c2926dd8] => Array
                (
                    [title] => garlic, raw, clove
                    [ingredientid] => 16882
                    [ingredientuuid] => bce3c2a1-c346-c8d4-7d8a-bc87c2926dd8
                    [quantity] => 3.00
                    [measure] => each
                    [title_custom] => garlic cloves
                    [componentid] => 1
                    [method] => minced
                )

            [582850f2-7bad-8b34-e5d2-5d599b1c933e] => Array
                (
                    [title] => ginger root, raw
                    [ingredientid] => 16911
                    [ingredientuuid] => 582850f2-7bad-8b34-e5d2-5d599b1c933e
                    [quantity] => 1.00
                    [measure] => tablespoon
                    [title_custom] => fresh ginger
                    [componentid] => 1
                    [method] => minced
                )

            [6ea33170-deaa-5274-d5f0-4bc8be216c90] => Array
                (
                    [title] => oil, sesame
                    [ingredientid] => 22516
                    [ingredientuuid] => 6ea33170-deaa-5274-d5f0-4bc8be216c90
                    [quantity] => 1.00
                    [measure] => teaspoon
                    [title_custom] => sesame oil
                    [componentid] => 1
                    [method] => 
                )

            [69d4ac03-5d00-0ad4-9d62-a3499a5b8610] => Array
                (
                    [title] => cornstarch
                    [ingredientid] => 10269
                    [ingredientuuid] => 69d4ac03-5d00-0ad4-9d62-a3499a5b8610
                    [quantity] => 1.00
                    [measure] => tablespoon
                    [title_custom] => cornstarch
                    [componentid] => 1
                    [method] => 
                )

        )

)

  • 20 broccoli
  • 1 tbsp green onion
  • 1 tsp fresh ginger thinly sliced
  • 4 tbsp chicken stock
  • 1 tsp cornstarch

Beef Marinade

  • 12 ounce-weight beef, flank steak, l+f, 0"tr, brld Thinly sliced
  • 1 tbsp dark soy sauce
  • 3 garlic cloves minced
  • 1 tbsp fresh ginger minced
  • 1 tsp sesame oil
  • 1 tbsp cornstarch

Recipe Method

1. Sliced the beef as thin as possible to ensure quick and even cooking time. 2. Marinade the beef in a bowl with the soy sauce, garlic, cornstarch and sesame oil and leave in fridge for at least 20 minutes. 3. In a small pot boil some water. Once the water starts to boil add the broccoli florets and blanch them for 30 seconds before straining them. 4. In a wok, add 1 tbsp of oil and start to stir fry your ginger and green onions for a few seconds, before adding the beef. Continue to cook the beef for another 3 minutes. 5. Add your broccoli and cook for 1 minute or two before adding your chicken stock with the dissolved cornstarch in it to thicken the sauce. 6. Lower to simmer and cook for a few more minutes before serving.

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