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Home > posts > 2014 > 07 > Broccoli Beef over Brown Rice
Broccoli Beef over Brown Rice Thursday, July 24, 2014, 07:00 PM

/posts/2014/07/20140724_190013_broccoli-beef-over-brown-rice.md
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I made broccoli beef but this time, for the first time, I used a wok. I am still learningthe wok and how to use it best but this worked pretty well.

We used tri-tip beef. Some sources sayit is prized for being lean but it was pretty marbled. And the nutritional information bares that out too (lean beef is about 1 pointPlus/lbs, this is about 1.5). Still, as I mention below, it was a really good choice.

First of all, we essentially doubled the recipe. I let the wok get really hot, added some oil, and did the beef (forgot both the garlic and the ginger). I probably had too much in there but I kept tossing with a metal spoon until it was pretty fully cooked. I then took it out of the pan and did the brocolli. Despite what the recipe calls for, I started with it raw and added water and tossed it to cook it. Once I thought it was cooked, I added back the beef and the rest of the sauce (which I forgot sriracha in).

I tossed everything and let the sauce cook down. The broccoli was a bit under cooked but I liked it more than the mush I usually get. And there was probably too much sauce for what we had. And I almost certainly crowded the pan.But it was also exceptionally good. I do not know if it was the oyster sauce (need to look up the brand) or the method or what but I was super flavorful. And the beef was really good too. While Ididn't like that it was a bit fattier, it was really good.

We also served it with brown rice. I basically followed The Kitchn's method (also below) including a tiny bit of oil and soy sauce. I simmered it by setting the induction stove to 210°F. I checked on it in 25 minutes (10 early) and it was done. I am glad I checked then otherwise it may have overcooked. We used 1 cup dry and split to into four servings


Brown Rice (from The Kitchn)

Local Copy -- password is the name of my dog, all lower case


Points Plus

The listings are not complete but contain the main things. Also, I think we had_less_ than 1.5 lbs of beef but I do not have the label so I don't know.

Item

x

Cal

Fat

Carbs

protien

fiber

per

Total

Brown Rice

1

685

5.00

143.00

15.00

6.00

17.70

17.70

Beef (Tri-Tip) 3oz

8

213

11.20

0.00

26.10

0.00

5.27

42.13

Total

2389.00

94.60

143.00

223.80

6.00

59.83

Per Serving

4

597.25

23.65

35.75

55.95

1.50

14.96

Original Wordpress ID and Date: 8007, 2014-07-24_190013


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