Beef & Broccoli with Black Bean Sauce

If you want to add more gluten free and dairy free recipes to your recipe box, Beef & Broccoli with Black Bean Sauce might be a recipe you should try. This recipe serves 4. This main course has 266 calories, 28g of protein, and 8g of fat per serving. For $1.54 per serving, this recipe covers 32% of your daily requirements of vitamins and minerals. 1006 people found this recipe to be yummy and satisfying. From preparation to the plate, this recipe takes around 45 minutes. If you have cooking oil, broccoli florets, cornstarch, and a few other ingredients on hand, you can make it. It is brought to you by Everyday Maven. Overall, this recipe earns an awesome spoonacular score of 98%. If you like this recipe, you might also like recipes such as Broccoli With Black Bean-garlic Sauce, Homemade Black Bean Sauce (aka Black Bean Garlic Sauce or Black Bean Paste), and Stir-fry Broccoli With Black Bean Sauce.

Servings: 4

 

Ingredients:

1½ teaspoons baking soda

2 pounds broccoli florets, cut into evenly sized pieces and blanched

1 cup broth

1 teaspoon red chili oil (or pinch red pepper flakes)

½ tablespoon coconut palm sugar

1 tablespoon high heat cooking oil (safflower or canola)

1 tablespoon cornstarch + 2 tablespoons water

3 to 4 cloves garlic, smashed and finely chopped

pinch ground white pepper

¾ pound partially frozen London Broil / Top Round, trimmed of any visible fat and sliced against the grain as thin as possible

¼ cup fermented black beans, smashed

sliced scallions for garnish

1½ tablespoons tamari or soy sauce

Equipment:

cutting board

kitchen timer

pot

sieve

bowl

knife

sauce pan

frying pan

wok

Cooking instruction summary:

It is easiest to slice the beef when it is partially frozen so if you are defrosting it, pull it out when it's still a bit hard. Alternately, if you bought the meat fresh, pop it in the freezer for an hour or so before slicing. Slice beef against the grain as thin as possible without shaving it. This cutting board is not dirty - that is from smashing the fermented black beans - just sayin'! Toss with baking soda and set a timer for 15 minutes.Now, rinse the baking soda off and drain. Set aside until ready to assemble dish.Bring a large pot of salted water to a boil.Trim stems of broccoli leaving at least a couple of inches of stems on the broccoli spears. Cut the florets into evenly sized pieces.Prepare an ice bath for broccoli and set a strainer in the sink.Once water is rapidly boiling, place broccoli in and cook for 1 minute. Strain and immediately place in bowl with ice. Begin filling with cold water. Toss around a couple times until you feel most of the heat leave the bowl. Drain and set broccoli aside.Begin by smashing and finely chopping the garlic.Next, smash the fermented black beans by dragging the body of your knife across them on a cutting board.Measure broth, combine cornstarch and water in a small dish and combine tamari, sugar, chili oil (or red pepper flakes) and white pepper in a small dish.Heat a small saucepan over medium high heat. Once hot, add the 1 tablespoon of oil. Add garlic and black beans and cook for 1 minute, stirring constantly.Add in broth and cook for 4 to 5 minutes, allowing it to reduce a bit.Pour in tamari mixture, stir to combine and lower heat.Slowly pour in cornstarch mixture, stirring. Cook for 2 to 3 minutes until sauce has thickened. Remove from heat and set aside.You should have your rinsed meat, blanched broccoli, cooked sauce and sliced scallions for garnish. I also have a pot of brown rice that I cooked to serve it with.Heat a wok or very large skillet over high heat. Once hot, add remaining 1 tablespoon of oil. Toss in sliced beef in one layer and cook, undisturbed for 1 minute.Stir and cook for another minute until most of the pink is gone.Remove from wok and set aside. (The meat will be going back in for another minute or so to finish cooking).Add in broccoli and cook until just heated through, about 2 minutes. Gently toss while cooking to be sure all the pieces warm through.Add meat back into wok or pan, cook for one more minute or until all pink is gone from meat. Turn off heat and remove Wok. Now, pour Black Bean Sauce over Beef and Broccoli mixture, toss until well coated and serve garnished with sliced scallions.Excellent over brown rice or quinoa. Enjoy!

 

Step by step:


1. It is easiest to slice the beef when it is partially frozen so if you are defrosting it, pull it out when it's still a bit hard. Alternately, if you bought the meat fresh, pop it in the freezer for an hour or so before slicing. Slice beef against the grain as thin as possible without shaving it. This cutting board is not dirty - that is from smashing the fermented black beans - just sayin'! Toss with baking soda and set a timer for 15 minutes.Now, rinse the baking soda off and drain. Set aside until ready to assemble dish.Bring a large pot of salted water to a boil.Trim stems of broccoli leaving at least a couple of inches of stems on the broccoli spears.

2. Cut the florets into evenly sized pieces.Prepare an ice bath for broccoli and set a strainer in the sink.Once water is rapidly boiling, place broccoli in and cook for 1 minute. Strain and immediately place in bowl with ice. Begin filling with cold water. Toss around a couple times until you feel most of the heat leave the bowl.

3. Drain and set broccoli aside.Begin by smashing and finely chopping the garlic.Next, smash the fermented black beans by dragging the body of your knife across them on a cutting board.Measure broth, combine cornstarch and water in a small dish and combine tamari, sugar, chili oil (or red pepper flakes) and white pepper in a small dish.

4. Heat a small saucepan over medium high heat. Once hot, add the 1 tablespoon of oil.

5. Add garlic and black beans and cook for 1 minute, stirring constantly.

6. Add in broth and cook for 4 to 5 minutes, allowing it to reduce a bit.

7. Pour in tamari mixture, stir to combine and lower heat.Slowly pour in cornstarch mixture, stirring. Cook for 2 to 3 minutes until sauce has thickened.

8. Remove from heat and set aside.You should have your rinsed meat, blanched broccoli, cooked sauce and sliced scallions for garnish. I also have a pot of brown rice that I cooked to serve it with.

9. Heat a wok or very large skillet over high heat. Once hot, add remaining 1 tablespoon of oil. Toss in sliced beef in one layer and cook, undisturbed for 1 minute.Stir and cook for another minute until most of the pink is gone.

10. Remove from wok and set aside. (The meat will be going back in for another minute or so to finish cooking).

11. Add in broccoli and cook until just heated through, about 2 minutes. Gently toss while cooking to be sure all the pieces warm through.

12. Add meat back into wok or pan, cook for one more minute or until all pink is gone from meat. Turn off heat and remove Wok. Now, pour Black Bean Sauce over Beef and Broccoli mixture, toss until well coated and serve garnished with sliced scallions.Excellent over brown rice or quinoa. Enjoy!


Nutrition Information:

Quickview
285k Calories
31g Protein
9g Total Fat
22g Carbs
37% Health Score
Limit These
Calories
285k
14%

Fat
9g
15%

  Saturated Fat
1g
10%

Carbohydrates
22g
8%

  Sugar
6g
7%

Cholesterol
51mg
17%

Sodium
1749mg
76%

Get Enough Of These
Protein
31g
62%

Vitamin C
204mg
247%

Vitamin K
247µg
235%

Vitamin B6
1mg
51%

Selenium
33µg
48%

Folate
159µg
40%

Vitamin B3
7mg
38%

Phosphorus
354mg
35%

Zinc
4mg
33%

Vitamin A
1598IU
32%

Potassium
1074mg
31%

Fiber
7g
30%

Manganese
0.57mg
29%

Vitamin B2
0.41mg
24%

Iron
3mg
21%

Vitamin B5
1mg
19%

Vitamin B12
1µg
19%

Vitamin E
2mg
19%

Magnesium
73mg
18%

Vitamin B1
0.25mg
17%

Calcium
138mg
14%

Copper
0.22mg
11%

covered percent of daily need
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Food Trivia

Cooking food is one of the great revolutionary innovations of history because it not only transformed the way we prepare food, but because it also became a center of cultural communion and organized society.

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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