Orange Beef and Broccoli

Orange Beef and Broccoli

Orange Beef and Broccoli

On rare occasions we like to order Chinese take-out, and one of our favorite dishes is beef and broccoli.  The rice comes separate and I can limit or not take any rice if I choose not to, so I feel this is probably one of the healthier entrees that is available.

With this recipe I’m woking (pun intended) a little on the wild side, because I haven’t attempted to make this dish before now.  I don’t own a wok as the recipe suggests using, but any large heavy skillet will do fine.  The most time consuming aspect of the recipe is preparing the ingredients.  Have everything chopped, sliced, measured and ready to go before you start cooking, because once you turn on the heat, the cooking goes quickly.

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Orange rind and five-spice powder flavor the dish with sweet notes that are countered by a hit of red pepper’s heat.  Decrease the pepper for anyone who would prefer to walk on the mild side.  Serve rice on the side.

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I’m really enjoying using the asian seasonings I’ve acquired and now making use of.  They provide salty, sweet, sour, and spicy flavors.   Some essential basic ingredients that you might consider for your pantry are:  Siracha, a spicy chile sauce that saves you the time of working with fresh chiles;  brown sugar, an easy way to add instant caramel notes and some sweetness; lower-sodium soy sauce that provides deep umami notes;  dark sesame oil, intensely tasty oil that coats food with savory richness;  and rice vinegar, more mellow than most vinegars, only a splash brings flavors into balance.

Some basic seasonings for asian cooking.

Some basic seasonings for asian cooking.

ORANGE BEEF AND BROCCOLIIMG_7299

Yield:    serves 4

Ingredients:

  • 1 pound flank steak, trimmed  ( I used a strip steak)
  • 3/4 teaspoon five-spice powder
  • 3/4 teaspoon black pepper
  • 1/4 teaspoon kosher salt
  • 2 tablespoons peanut oil, divided
  • 2 cups small broccoli florets
  • 1  1/2 cups vertically sliced onion
  • 8 (1-inch) strips orange rindIMG_7301
  • 4 garlic cloves, thinly sliced
  • 1/2 cup unsalted beef broth
  • 3 tablespoons orange juice
  • 3 tablespoons hoisin sauce
  • 1 tablespoon lower-sodium so sauce
  • 2 teaspoons rice vinegar
  • 1 teaspoon cornstarch
  • 3/4 teaspoon crushed red pepper
  • 1/2 cup sliced green onions (garnish)
  • 2 tablespoons toasted sesame seeds (garnish)
  • 1 package precooked white rice such as Uncle Ben’s

Directions:

1.  Sprinkle steak evenly with five-spice powder, black pepper and salt.   Heat a large wok or skillet over high heat.  Add 1 tablespoon peanut oil to the pan; swirl to coat.  Add steak;  cook 4 minutes on each side or until browned.  Remove steak from pan; let stand 5 minutes.  Cut steak across grain into thin slices.

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2.  Return pan to high heat.  Add remaining 1 tablespoon oil, swirl.  Add broccoli, onion, rind, and garlic; stir-fry 3 minutes or until lightly browned.

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Combine broth and next 6 ingredients (through red pepper) in a bowl stirring with a whisk.  Add stock mixture to pan; cook 1 minute or until slightly thickened.

3.  To serve, spoon some rice onto a plate, top with 3/4 cup broccoli mixture and 3 ounces beef.  Sprinkle evenly with green onions and sesame seeds.

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SOURCE:   Cooking Light

 

Shrimp and Broccoli Stir-Fry

Shrimp and broccoli stir-fry.

Shrimp and broccoli stir-fry.

I really like to make stir-fries for several reasons:  they’re quick to cook, and they can be very nutritious with all the vegetables  you can add in to them.  Also they are a way to use up small amounts of ingredients you may have on hand, and you can vary the protein component every time you make it.

This week I made a stir-fry of predominantly broccoli and shrimp which are a popular duo.  But I also added scallions and carrots, all in a soy sauce base to round out this low-fat recipe.  Served over brown rice, it was quick, colorful, nutritious, and delicious, not to mention economical.   You can’t ask for better than that,  in my opinion.

STIR-FRIED SHRIMP AND BROCCOLI

Yield:  4 servings

Ingredients:

Not many ingredients.

Not many ingredients.

  • 1 pound fresh or frozen medium shrimp, peeled and deveined
  • 1/3 cup water
  • 1/4 cup soy low-sodium soy sauce
  • 2 Tbsp. rice vinegar or 1 Tbsp. cider vinegar
  • 1 Tbsp. cornstarch
  • 1  tsp. sugar, or 1 tsp. honey
  • 1 Tbsp. cooking oil
  • 2 cloves garlic, minced
  • 2 cups broccoli florets
  • 1 cup thinly bias-sliced carrot
  • 1/3 cup sliced scallions
  • 2 cups hot cooked rice, preferably, brown rice
  • 1/4 cup cashews or sliced almonds, optional

Directions:

1.  Thaw shrimp if frozen.  Peel and devein shrimp  Pat dry with paper towels.  Set aside.

2.  In a small bowl combine water, soy sauce, vinegar, cornstarch, and sugar; set aside

3.  Heat oil in a wok or a 12-inch skillet over medium-high heat.  Cook and stir garlic in hot oil for 15 seconds.  Add broccoli, carrot and scallions.  Cook and stir for 3 minutes.  Remove vegetables  from pan with a slotted spoon.

Lightly cook the broccoli and carrots and set aside.

Lightly cook the broccoli and carrots and set aside.

4.  Stir soy sauce mixture.  Add to skillet; cook and stir until slightly thickened and bubbly.  Add shrimp; cook about 3 minutes or until shrimp are opaque.

Precook the shrimp and scallions and set aside.

Precook the shrimp and scallions and set aside.

Return vegetables to skillet; heat through.

Add everything back into the skillet or wok.

Add everything back into the skillet or wok.

Serve with rice and sprinkle with cashews or almonds, if using.

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Serve over brown rice and enjoy!

Serve over brown rice and enjoy!

Shrimp Fried Rice

Shrimp Fried Rice

Shrimp Fried Rice

Turn your kitchen into a Chinese restaurant.  Why order take-out when you can order in!  With this recipe you can make your own version of shrimp fried rice.

Fried rice is typically made with rice that has been pre-cooked and allowed to cool so that it will fry and not steam when added to the other ingredients of the dish.  So left over rice that is dried out is ideal.  If that is not available, cook some rice in advance and let it become cold, and some what dry.

Shrimp, rice, egg, and lots of veggies.

Shrimp, rice, egg, and lots of veggies.

Fried rice usually includes eggs, meat or seafood,  vegetables, peppers, spices and soy sauce.  Extra flavor is gained by the  addition of onions, scallions and garlic.  A wok is the cooking utensil of choice but a large non-stick skillet works equally well.

This shrimp fried rice is full of vegetables and makes 4 generous servings, so you’ll need a large skillet at least 12 inches wide or a large wok. Be sure that you do not over cook the vegetables, they should be crisp-tender.

Although the recipe states that it makes 4 servings, my husband and I were able to devour most of it with only a small dish left over.  We loved it and I can’t wait to make it again.

SHRIMP FRIED RICE

MAKES:    4  SERVINGS

Have all ingredients prepped before starting to cook.

Have all ingredients prepped before starting to cook.

  • 1  1/2  cups water
  • 1 cup instant brown rice
  • 2 Tablespoons hoisin sauce
  • 4 teaspoons reduced-sodium soy sauce
  • 2 teaspoons toasted sesame oil
  • 4 teaspoons canola oil, divided
  • 2 large eggs
  • 8  ounces peeled and deveined raw shrimp
  • 2 teaspoons minced fresh ginger
  • 4 cups stringless snap peas  ( I used asparagus in mine. )
  • 1 medium red bell pepper, cut into  1/2 inch pieces
  • 2 medium carrots, thinly sliced
  • 4 scallions, chopped

1.  Combine water and rice in a medium saucepan.  Bring to a boil over high heat.  Cover, reduce heat to med.-low and simmer until water is absorbed, 10 – 12 minutes.  Allow to cool, but stir occasionally to prevent clumping.  Spreading the rice out on a baking sheet is helpful in cooling it quickly and preventing it from clumping.

2.  Combine hoisin sauce, soy sauce, and sesame oil in a small bowl.  Set aside.

3.  Heat 1 teaspoon canola oil in a large non-stick skillet over medium-high heat.  Add eggs and cook, stirring to help break into smaller pieces, until just set, about 45 seconds.  Transfer to a small bowl.

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Eggs cooked just until set.

4.  Add another 1 teaspoon canola oil to the skillet and return to medium-high heat.  Add shrimp and cook, stirring occasionally, until pink  1 1/2 – 2 minutes.  Transfer to a plate or bowl.

Saute shrimp until pink and just cooked.

Saute shrimp until pink and just cooked.

5.  Heat the remaining 2 teaspoons canola oil in the skillet over medium-high heat.  Add ginger and cook, stirring, until fragrant, about 30 seconds.  Stir in snap peas, bell pepper, carrots, and scallions; cook stirring, until tender-crisp, 3 – 4 minutes.

A colorful combinations of vegetables.

A colorful combinations of vegetables.

6.  Stir in the rice and the reserved egg and shrimp;  cook, stirring until heated through, about 1 minute.  Gently stir in the sauce mixture and remove from the heat.

Add in rice, shrimp and egg.

Add in rice, shrimp and egg.

YUM!   So good.

YUM! So good.

SOURCE:    Eatingwell.com

Umami Shrimp and Vegetable Stir Fry

Have you been reading or hearing the word Umami a lot lately?  I have, and no, it does not mean an asian vegetable, fish or any other kind of food.  It is the “fifth taste”, say many food writers; to be added to salty, sweet, acidic and bitter.  Umami is a rich deep flavor such as that  of cooked mushrooms, for example, or aged cheese.  There is lots of umami in this dish what with the mushrooms, tamari and sesame oil.  The dish goes together very quickly, once you have the vegetables sliced and ready.  Purchase precooked shrimp from the market, and save even more time.

UMAMI SHRIMP AND VEGETABLE STIR FRY

  • 2 tablespoons vegetable oil
  • 8 oz. sliced mushrooms
  • 3 green onions, sliced
  • 1/2 cup chicken broth
  • 2 tablespoons tamari ( reduced sodium soy sauce)
  • 1 tablespoon sesame oil
  • dash pepper
  • 1/2 pound cooked shrimp
  • 1 small head broccoli  florets
  • cooked noodles
  1. Bring a large pot of water to boil.  Salt lightly and add raw broccoli.  Cook broccoli florets to crisp tender and remove with a skimmer to a plate.  Use the same water, and cook noodles as package directs.  As pictured here, I used Angel Hair pasta, but any thin pasta will do fine.
  2. While broccoli and pasta are cooking, heat 2 tablespoons vegetable oil in a wok or large shallow skillet, over high heat.  Add the mushrooms, stir-fry until lightly browned, about 3 minutes.
Transfer mushrooms to a plate.  Add more oil to pan, if needed.  Add the green onions, and stir-fry 1 minute.
Add the 1/2 cup chicken broth, tamari, sesame oil and  pepper to taste.  Heat to boil.  Stir in 1/2 pound  cooked shrimp and cooked broccoli, and reserved mushrooms.
Heat until hot.
Drain noodles, and serve with shrimp and vegetable mixture over the top.

Serves 2

Adapted by Carolyn from a newspaper article.