Beef & Broccoli

by

When I am craving Chinese takeout, this is always what I make! Beef and broccoli are a staple of all Chinese takeout places here in the US, and we love it. On average, one third of all Americans consume Chinese takeout at least once a month (chinadaily.com). For a more accurate picture that’s roughly 110 million people. Now they may not all be ordering beef and broccoli, but you get the jest. 

This recipe is every bit delectable as the version I remember from our local Chinese takeout restaurant as a kid, but has been polished up to meet SCD rules. Soy sauce and sugar are replaced with coconut aminos and honey. This still gives the umami from the soy sauce and the sweetness from the sugar, but using much more gut friendly ingredients. The orange and ginger bring an extra zing of flavor to balance out the sweet and savory combo. Ready to give this easy weeknight recipe a try? Grab some chopsticks, and let’s get cooking!   

Beef & Broccoli

Serves 4
Prep: 1 hour 15 min
Cooking : 20min                                                                                                                                                                                                            Total: 1 hour 35 min
Beginner

Ingredients:

1.5 lbs. Skirt steak, grass fed preferably 

2 heads of broccoli, broken down into florets

2 Tbsp. honey

¾ Cup coconut aminos

½ Cup Orange juice, not from concentrate

1 Tbsp. Coconut oil

1 Tbsp. ginger, fresh, grated 

6 Cloves of garlic, minced

2 Tbsp. sesame oil

Salt, TT

Black pepper, TT

4 Green onions, chopped (for garnish) 

      Method Of Prep:

  1. Gather and prepare ingredients.
  2. Cut the skirt steak into thin slices against the grain. Place in a plastic bag.
  3. Next, add coconut aminos, orange juice, grated ginger, and garlic into the bag as well. Seal the bag and shake around to combine and evenly coat the meat with the marinade.
  4. Place the bag in the fridge for at least one hour to marinate.
  5. While waiting, blanch the broccoli. Break down the broccoli into florets.
  6. Bring a large pot of water to a boil.
  7. Prepare a large bowl with water and ice, set aside.
  8. Once water is boiling, add broccoli for 2-3 minutes.
  9. Remove and add directly to ice water.
  10. Remove from the ice bath and place on a clean kitchen towel to absorb the extra water. Set aside.
  11. Once an hour has elapsed, remove the meat from the fridge.
  12. Drain the marinade into a small pot and set on medium heat for 5-8 minutes or until reduced to a syrup. Set aside.
  13. Grab a large wok or cast iron skillet and heat on medium high heat.
  14. Add the coconut oil and allow to melt, add meat.
  15. Cook for 3-4 minutes or until meat has a nice sear.
  16. Add coconut flour and stir around to coat.
  17. Remove and set aside.
  18. Cook broccoli in the wok for 3-4 minutes or until tender but still firm.
  19. Add in the sauce and cook for 1-2 minutes more.
  20. Add the meat back in and warm. Add in sesame oil, taste and adjust seasonings.
  21. Top with green onion and serve immediately.   

                            

Nutrition Facts 
Calories: 257
Carbs: 20.9 g
Fat: 13 g
Protein: 13.6 g