Last Updated on May 21, 2023 by Ed Joven
How to cook Beef Broccoli
This Beef Broccoli Recipe is a classic Chinese-American dish that has become a popular staple in many households worldwide. Beef Broccoli typically consists of thinly sliced beef stir-fried with broccoli florets and a savory sauce. It is a perfect combination of tender, juicy beef, and crunchy, nutritious broccoli, making it a satisfying and healthy meal. This article will explore this delicious dish’s history, nutritional benefits, and recipe.
History of Beef with Broccoli
Let me tell you about the history of Beef Broccoli stir fry. It was believed to originate in the Cantonese cuisine of Southern China, where stir-frying was a common cooking technique. However, the dish as we know it today was first introduced in the United States in the 1920s, when Chinese immigrants began to open up restaurants in San Francisco. They adapted their traditional recipes to cater to the American palate and included new ingredients like broccoli, which was not commonly used in China then.
The popularity of Chinese cuisine increased rapidly in the 1950s and 1960s, and so made the demand for beef with broccoli. It became a staple dish in Chinese-American restaurants nationwide and soon spread to other parts of the world.
Nutritional Benefits of Beef Broccoli
Beef with Broccoli is not only delicious but also packed with nutritional benefits. Beef is an excellent source of protein, iron, zinc, and vitamin B12, while broccoli is loaded with fiber, vitamin C, vitamin K, and potassium. Together, they make a nutrient-dense meal that can help improve digestion, boost immunity, and maintain healthy bones and muscles.
However, it’s important to note that the dish’s nutritional value depends on the ingredients’ quality and the cooking method. To make it a healthy option, choose lean cuts of beef, use minimal oil, and avoid adding too much salt or sugar.
Ingredients and Procedure of Beef Broccoli stir fry:
Making Beef with Broccoli at home is relatively easy and requires only a few ingredients.
Below is our simple recipe that you can try:
Beef Broccoli Recipe
- 300 g Beef Strips thin & pounded
- 2 tbsp Soy Sauce
- 1 tbsp Sesame Oil
- 1 tbsp Corn Starch
- 1/4 tsp Black Pepper
- 360 g Broccoli trimmed & cut
- 1 tsp Salt
- 1 liter Water for boiling
- 2 cups Icy Water for soak & rinse
- 1 med Red Bell Pepper julienne
- 2 tbsp Oil for saute
- Fried Garlic or Sesame Seeds
- 1 cup Chicken Stock or Water
- 2 tbsp Soy Sauce
- 2 tbsp Oyster Sauce
- 1 tbsp Sesame Oil
- 2 tbsp Corn Starch or Potato Starch
- 1-2 tsp Sugar
- 1/4 tsp Black Pepper to taste
~ How to Prepare ~
- Pond the thinly sliced 300g Beef Strips
- In large bowl season Beef with 2tbsp. Soy Sauce, 1/4tsp. Black Pepper, 1tbsp. Corn Starch and 1tbsp. Sesame Oil
- Massage beef to season evenly then, let it rest for at least an hour to marinate well.
~ For the Sauce ~
- In another bowl combine Chicken Stock, Soy Sauce, Black Pepper and Sesame Oil
- Add Sugar, Oyster Sauce and Corn Starch
- Stir well until starch is fully dissolve then set aside.
~ How to cook the Veggies ~
- In a pot add 1tbsp. Salt into a Liter of Water & bring to a boil on med. heat.
- Next, when it boils add Broccoli in a boiling water.
- In another bowl add ice cubes in 2 cups of water.
- Blanch Broccoli for about 1-2 minutes.
- Next, transfer Broccoli into the cold water to stop the cooking process.
- Drain well & Set aside.
- Heat 2 tbsp. Oil in a frying pan & saute Red Bell Pepper
- Saute for about 2-3 minutes & remove from the pan.
~ Time to Stir Fry ~
- On the same pan add 1tbsp. Oil & fry marinated Beef on a med. high heat.
- Fry Beef for about 4-5 minutes, (We don't want to over cook it.)
- Stir the sauce & pour onto the beef.
- Let it simmer and stir until the sauce thickens.
- Add the blanched Broccoli florettes.
- Add sauteed Red Bell Peppers
- Stir just until well blended & coated.
- Our Stir Fried Beef Broccoli with Bell Pepper is done!
- Garnish with Fried Garlic or Toasted Sesame Seeds.
- This super easy to cook Beef recipe is great for your family.
- Serve hot with steamed rice.
The key to making this great dish is the quality of the ingredients. The beef should be sliced thinly against the grain and marinated in soy sauce, rice wine, and cornstarch. This marinade adds flavor to the beef and tenderizes it, making it easier to cook.
Try this healthy and classic Chinese-American dish, Beef with Broccoli, that has stood the test of time. Its delicious flavor, nutritional benefits, and easy recipe make it a perfect choice for a quick and nutritious meal. So if you’re a fan of healthy cuisine or just looking for a new dish, Beef Broccoli Stir Fry is worth a try.
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