Simple Beef with Broccoli Stir Fry

Monday, March 7, 2011

I am going to be honest with you. This recipe was not my first choice to share with you, but I tried the one I was going to make originally and it was "just okay". Maybe a little less than "just okay". I usually let you make your own decisions on whether you should try it or not because everyone has different tastes which is exactly why I make three different mockaroni and cheese recipes or two different cauliflower pizza recipes LOL so that I can find the "right" one for me. I can't say it was OMG Yuck!!!! which is why I may decide to post the recipe later. That recipe was called Ginger Beef and Pepper Stir Fry which was a South Beach Diet Recipe. One of the reason I didn't like it was that I felt like it was missing something. It was missing that little bit of sweetness I crave in an Asian stir fry. This is why I never add only soy sauce to my stir frys, but a combination of teriyaki and soy sauce like in my Shrimp and Pepper Stir Fry. Hmmm, that may be the change I will make in the other recipe to make it better. This is when I began my search for a Beef and Broccoli Stir Fry and I came across this one.

With only two main ingredients of soy sauce and Splenda, not including the meat and veggies, it is as simple as it is going to get. I was rather surprised at how good this dish turned out considering the lack of ingredients. I was almost nervous to try it LOL. I stuck my finger in the sauce and had to taste it first. Boy was it hot! As a precaution, don't stick your finger in the sauce after it was boiling for 5 minutes. :) I loved the sweet and salty taste of the sauce. Yum! What a combination! The flavors blend really well. I was thinking... what no garlic... no red pepper... no extra spices? But it worked. If I could add anything extra it would be garlic, but alas I had reached my limit for the day. I have to tell you the original recipe called for 1/4 cup of oil! Gasp! I know! Talk about a heart attack waiting to happen! We definitely know that isn't on plan. To be honest, I really didn't miss it. I actually left out the 1 tsp of sesame oil I was originally going to add and it did not break the dish. I used a really good non-stick skillet (thank you Emeril!) and the beef created enough liquid so that it didn't stick to the pan. If you would like to add the oil, be my guest. It will only count as 1/2 a healthy fat extra that day. We all know that we have sneaked in a few extra condiments or a little of this or that in once or twice before right? LOL. I know I am guilty of doing that, but not this time! I kept it OP. Yay! Keep in mind that you do not have to have cauliflower "rice" with this. I just added it because I usually like to eat "rice" with my stir frys and this was no exception. What can I expect, growing up eating rice almost every day. My mom always jokes around and says she could never do Medifast because she could never give up her rice. You can always add more broccoli instead or other veggies. I also added some adaptions towards the end of the recipe in case you wanted chicken or shrimp instead. So in the end, all was not lost. I found my simple "go to" Beef and Broccoli stir fry. Enjoy this scrumptious dish and don't forget to serve it with that yummy sauce!


Simple Beef with Broccoli Stir Fry
Slightly adapted from Dottie at www.lowcarbfriends.com

Ingredients:
1 pound raw beef round steak, cut into strips - you want 10 oz cooked  (2 Lean)
1 tbsp + 2 tsp low sodium soy sauce (5 Condiments)
1 Splenda Packet (1 Condiment)
1/2 cup water
1 1/2 cup broccoli florets - should yield 1 cup (2 Greens)
1 tsp sesame or olive oil (1 Healthy Fat)* Note Below
2 cups cooked, grated cauliflower (4 Greens)

Directions:
Toss steak with soy sauce and let sit 15 minutes.
Heat oil over medium/high heat and stir fry beef for about 5 minutes or until browned. Remove from pan. Add broccoli, water and Splenda. Cover and cook 5 minutes or until broccoli is just starting to turn tender, stirring occasionally.
Add beef back in and warm thoroughly. Serve over grated, cooked cauliflower.

Servings 2 Complete Lean and Green Meals with 3 Condiments

Note:
If you choose beef to make this dish, no healthy fat is required. The only problem is oil is usually required for a stir fry. I cooked the beef in a non stick skillet without any oil since the meat creates it's own liquid when it cooks. It worked out fine for me.
For chicken, you will need an extra 1/2 healthy fat so add 2 tsp of oil rather than 1. Use 1 pound of raw chicken which should yield 12 oz cooked.
For shrimp, you will need 3 extra healthy fats so add 2 tsp of oil rather than 1 tsp. You will still need to add 1 more healthy fat later during each of the two days you have this lean and green. Use 16 oz raw shrimp or 14 oz cooked shrimp.


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