Showing posts with label broccoli. Show all posts
Showing posts with label broccoli. Show all posts
I think of all the Chinese Dishes we used to get at the Chinese Food Restaurant back home, Beef and Broccoli was my absolute favourite dish. Whether as a takeaway, part of a combo meal or at the local all you can eat buffet, even more than sweet and sour chicken, Beef and Broccoli was the one I had to have every time. It was my mother's favourite as well.
I have often made it for us from scratch on top of the stove. You can find my recipe for that here and it is also in my cookbook.
The other day I spied a sheet pan version on The College Housewife. I was instantly intrigued! Beef and Broccoli on a baking sheet with no frying involved?
No spatters to clean off the stove top, and no dishes to wash except for the eating ones? Count me in! I needed to try this!
I just happened to have flank steak in the freezer as well. Usually I like to do my teriyaki steak with flank steak. (We always called that Amanda's steak because she loved it so much when she was growing up.) (If you click on her name it will take you to that recipe.)
In all truth we do not eat red meat very often. It is a rare treat in this house.
I cannot resist Beef and Broccoli however and so I knew I had to make this version, and I knew I had to downsize it to feed two.
With there only being two of us in the house and Todd and I not wanting to eat the same thing for days on end, plus our shrinking appetites, it only made sense to adapt the recipe to only feed two people, and even then we had leftovers which Todd enjoyed the next day for his lunch.
The sauce also acts as a marinade, which helps to tenderise the meat and penetrate it with its lush flavours.
I was a bit worried that the broccoli would overcook in the oven, but all my fears were for naught. It cooked perfectly. Broccoli is not one of Todd's favourite vegetables, so I really have to cook it perfectly. (Too many cooked to death school dinners.)
This was beautiful. The meat was perfectly cooked and so was the broccoli. It went very well with some steamed rice for a beautiful dinner.
Sheet Pan Beef & Broccoli for Two
Yield: 2
prep time: 10 Mcook time: 20 Mtotal time: 30 M
An easy Asian dish with crispy tender broccoli and deliciously tender strips of beef. Just as good or better than a takeaway. No frying involved either so its probably healthier!
Ingredients:
For the marinade and sauce:
- 1 1/4 tsp cornflour (cornstarch)
- 60ml soy sauce (1/4 cup)
- 30ml beef broth (2 TBS)
- 1 TBS liquid honey
- 1 tsp toasted sesame oil
- 1/2 tsp garlic powder
You will also need:
- 3/4 pound of flank steak, sliced into thin strips
- 1 medium head of broccoli, broken into florets
- olive oil to drizzle
- fine sea salt and ground black pepper to taste
- 1 spring onion, thinly sliced on the diagonal
- Sesame seeds to sprinkle (about 1/2 tsp)
Instructions:
- Whisk together all of the marinade ingredients until smooth. Put the slices of steak into a bowl and pour 1/3 of the marinade over top, turning them to coat well. Reserve the remainder of the marinade. Leave the steak to marinate for between 20 minutes to one hour. (Obviously more flavour will permeate the steak if you leave it for the longer time.)
- Preheat the ovn to 200*C/400*F/ gas mark 6. Line a baking tray with a sheet of foil and lightly spritz the foil with non-stick cooking spray.
- Scatter the broccoli over the baking tray. Drizzle wih a tiny bit of olive oil and season lightly with salt and pepper. Add the marinated steak, scattering it around the broccoli on the tray.
- Bake in the preheated oven for 15 to 20 minutes until the steak is cooked through and the broccoli is crispy tender.
- Put the remaining marinade in a small glass measure. Heat in the microwave on high for about a minute, stirring every 30 seconds, until it bubbles and thickens. If it appears too thick you can add a bit of boiling water to thin it or a splash of white wine.
- Pour the sauce over the beef and broccoli on the baking sheet and scatter with the spring onions and sesame seeds. Serve immediately.
- We enjoy this with steamed white rice.
Brown food does not photograph very well, but this looks okay I think. If you are wanting to try something new, and not wanting a whole wackadoodle of a bunch of food, do try this out! It works well for two as a main course, and would work for more as a course of more than one options. Enjoy!
I scored with a bag of broccoli at the grocery store today. Marked down to next to nothing.
I expect it had reached its sell-by date, but there was absolutely nothing wrong with it. It was a brilliant green, and all the florets were intact. I had to buy it.
I decided to make a delicious and warming soup/chowder with it. It's
been freezing cold today with a bitter wind blowing.
Soup is always welcome on a cold winter's day. All you
need to make a meal of it is some nice crusty bread really.
Todd usually likes his soupls pureed. I like a bit of texture in mine,
and so this is a bit of a combination of both our likes.
I mashed some of it with a potato masher,
which not only thickened it a bit, but made him happy . . . and the
chunks made me happy.
I added cheese. Broccoli and cheese are such good bed partners. They
get along quite happily. Use a strong flavoured cheese. A good strong
cheddar works very well.
I also added some carrot for colour and
additional texture. It's really a chowder I think . . . which is more
than a soup. A chowder is a meal.
*Broccoli and Cheddar Chowder*
Serves 6
Printable Recipe
A healthy and satisfyingly delicious winter chowder recipe using up bits from the vegetable bin.
1 TBS light olive oilA healthy and satisfyingly delicious winter chowder recipe using up bits from the vegetable bin.
pinch cayenne pepper
1/2 pound fresh broccoli, stems peeled and chopped, florets, separated and cut into bite sized pieces
900ml of vegetable stock (3 1/2cups)
120g strong cheddar cheese, grated (1 cup)
(Lower fat cheese works fine)
(plus a bit extra to sprinkle on the finished soup when you serve it)Add the potato and garlic. Cook, stirring
until the garlic becomes fragrant. Add the flour, mustard and cayenne,
stirring it in well and allowing it to cook for a couple minutes.
Stir in the vegetable stock along with the broccoli stems. Bring to the
boil, then reduce to a simmer and cover. Cook for about 10 minutes.
Uncover and stir in the broccoli florets. Cover and cook for a further
10 minutes.
Remove the cover and mash it a bit with a potato masher.
Don't mash it too much, as you want a coarse texture. Stir in the
cheddar and cream. Taste and adjust seasoning as desired with salt and
pepper. Ladle into heated bowls. Top with some grated cheese and
serve.
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