Beef and Broccoli

A classic Asian dish with a Slow Carb twist (i.e. beans). If you are looking for a quick and easy main course on this website look no further than this little beauty (check out the Easy Category for recipes with similar effort).

With minimal time you can create a delicious and filling meal that I think most people would enjoy since the flavors are pretty familiar to anyone that has frequented a Chinese Buffet.

I cooked the veggies and steak over a charcoal grill but you could also modify the recipe to use an oven or stir fry in a wok. Also this is categorized as Paleo but that is only the case if you leave off the beans. Soy sauce is also suspect for both Paleo and Slow Carb but the quantity is so minute that I don’t concern myself but only for the strictest diet followers out there.

Beef and Broccoli

By slowcarbchef April 7, 2013

Serves: 4-6

Ingredients

Steak - 2 lb
Broccoli - 2-3 heads
White Onion - 2
Shredded Carrots - 10 oz
Garlic Cloves - 2
Fresh Ginger - 2 tbsps
Red Chili Pepper Flakes - 1 tsp
Soy Sauce (Low Sodium) - 2 tbsp
Extra Virgin Olive Oil - 2 tbsp
Optional
Cannellini Beans - 2 15oz cans

Instructions

Normally its a good idea to prep before starting your grill but this recipe doesn't involve a whole lot of prep time it might be a good idea to fire it up right away.

Cut the broccoli into bite sized florets and place into a large bowl along with sliced onion. Next add shredded carrots, EVOO, salt, and black pepper and mix. Create an aluminum foil packet and place the contents of the bowl inside it. Place on the grill if it is ready.

Lay out your steak(s) and lightly coat both sides with salt+black pepper. Next thoroughly rinse the beans in a colander (optional). Place a large pot or wok over low heat and add 2 tbsp EVOO (you could also use a frying pan but will have to find another place to mix everything at the end). When oil is heated add minced garlic, minced ginger, red chili pepper, soy sauce, and beans (optional).

At this point you can probably flip the foil packet to continue grilling it and also add your steak to the grill over direct heat.

The rest of the recipe is a juggling act divided by stirring the beans and watching the steaks. After the steaks are finished place on a cutting board to rest for 5 minutes. Add the veggies to the beans and continue stirring over low heat. After letting the steak rest begin cutting it into bite sized pieces and add to the pot/wok for a final mixing.

[1] http://www.dailymotion.com/video/xp4qxb_how-to-cut-broccoli-florets_lifestyle#.UWFSxpPD_zg

[2] http://www.youtube.com/watch?v=q_2TBbfMLzs

[3] http://www.youtube.com/watch?v=aUqGrTMz3_g

[4] http://www.youtube.com/watch?v=hOTVQIBQDOI

[5] http://www.youtube.com/watch?v=lZUiigESWYM