Chinese Beef/Chicken and Broccoli

Submitted by: Asmenedas

Few things get everyone’s attention quite like the mention of Chinese Beef/Chicken and Broccoli. I mean I know it’s great stuff, but apparently there’s just something about it that transcends age, regional preference, and a lot of other factors that other dishes just can’t overcome.

This was also one of the first dishes to be requested from someone outside of my family just because. One of the students working in my office adored Chicken and Broccoli and the smell of my leftovers when I would nuke them for lunch was too compelling for her.

That made my day. The Twitter requests which prompted me to write this out didn’t hurt my mood either.

Ingredients:

  • 1 tbsp Toasted Sesame Oil
  • 2 tsp Minced Garlic
  • 1/8 tsp Ground White Pepper
  • 1/8 tsp Ground Cumin
  • 1 tbsp Raw Sesame Seeds
  • 8 tbsp Soy Sauce
  • 8 tbsp Hoisin Sauce
  • 1 lb Beef Sirloin (use your favored cut)
  • 1 Head Broccoli
  • 2 Cups Uncooked Jasmine Rice

Prep Time: ~20 minutes
Cook Time: 30 Minutes

Preparations:

  1. Rinse your broccoli
  2. Slice meat into vaguely thin strips
  3. Cut the head of broccoli into florets and stems (cutting stems in half if they are wider than your thumb)
  4. Get a pot and a large bowl, each of which can hold twice the amount of broccoli you have
  5. In a small sauce bowl, thoroughly mix the Soy Sauce and Hoisin together

Cooking Instructions:

  1. Fill the pot half way with water (don’t put the broccoli in yet) and bring to a rolling boil.
  2. Fill the bowl half way with iced water.
  3. This part is important. Once the water is really boiling, drop all the broccoli in at once and let boil for about 45 seconds. With a slotted spoon or ladle, quickly remove all broccoli and dump into the ice water. You can use the boiling pot for the rice you’ll want to serve with the rest of the dish.

What you’ve just done is called Shocking. You might notice that the color became an intense (for broccoli) emerald when it hit the boiling water. The brief time in the heat made the flavor of the vegetable come out without losing the crunch, but it took away what I call the “dirt taste” that many green vegetables have. Then the ice bath completely stopped the cooking process so the broccoli is now very green, very tasty, and will hold up to the rest of this recipe without coming out limp, slimy, and dirty looking. It will also have all the flavor of everything else as well as itself. This is how vegetables should be presented. Yes I’m a Food Geek, laugh it up. You wanted the recipe remember. 😉 I absolutely learned that from watching Alton Brown on the Food Network (when I still had cable).

Okay now pull the chilled broccoli out of the ice bath and put in something just to hold it until you need it. You can dump the ice water as well.

This is a great time to start your rice. Cook according to the instructions.

(But I will say that when I cook Jasmine rice, I use maybe 1/8 cup less water than called for and I only let it cook for about 17 minutes. More than that and it’s sticking to the pot.)

Remember that meat we sliced up? Get it near to hand. Put the oil in the center of the wok, then add the white pepper, cumin, and garlic. Turn the burner to medium and let the flavors mingle in the oil while it spreads a bit.

Add in the meat and brown while making sure to move it through the oil mixture. Gently pour in roughly ¼ the Soy/Hoisin mixture around the side of the wok and continue to stir fry so that the meat will carry the flavor.

Once the meat is browned and almost done, add the broccoli and about ½ the Soy/Hoisin mixture. Stir fry together making sure to coat everything with the sauce and let all of it cook together.

Don’t over cook this. Taste one of the pieces of broccoli (specifically) and determine if there is enough sauce and if everything is mingled right. If everything is good, sprinkle the sesame seeds over the top and serve.

The broccoli really is the main component of this dish, but don’t quote me on that. 😉

Serving Size: ~1 ¾ Cups including rice
Servings Available: 5 (you may have some leftover rice)

Best Estimation of Nutritional Values based on available information:

Serving Size: 1 plate
Amounts Per Serving:
– Calories: 367 (from fat: 88.5)
– Total Fat: 9.83g (15% daily value)
– Saturated Fat: 0.43g (2% daily value)
– Cholesterol: 0mg (0% daily value)
– Sodium: 346.52mg (14% daily value)
– Total Carbohydrate: 44.09g (14% daily value)
– Dietary Fiber: 1.8g (7% daily value)
– Sugars: 8.54g
– Protein: 23.95g (47% daily value)

Weight Watchers POINTS™ Value: 8

Estimated Percent of Calories from:
– Fat: 24%
– Carbs: 48%
– Protein: 26%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Optional:

You can toast the sesame seeds in the wok before adding anything in and set aside until you add them. This will make a slightly richer flavor without affecting the calories or fat.

If you like a more complex flavor and don’t mind breaking from the “traditional,” sautéing sliced onions and carrots in the Soy/Hoisin mixture and adding along with the broccoli can really liven things up.

And speaking of livening things up, if you like to go for spicy, you can either sauté about 4-6 slices of Jalapeno in the oil mixture before adding the meat or add a tablespoon of your choice of hot pepper jelly to the wok during the browning of the meat.

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2 Comments (+add yours?)

  1. Nibuca
    Nov 04, 2010 @ 16:52:13

    Oddball question: what did you use to determine the nutritional values? I’ve been looking for a recipe db online that would output nutrition values with no luck so I’m curious.

    Nibuca

    Reply

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