Sliced Beef With Black Beans & Chinese Broccoli on Rice Recipe

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Sliced Beef With Black Beans & Chinese Broccoli on Rice
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Ingredients
16
Count
Nutrition
921
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. 1. PREPARATION.
  2. 2. Slice the meat at an angle and into thin bite size pieces, then add to a bowl.
  3. 3. Add to the meat bowl, 2 tablespoons oil, 1 teaspoon sesame oil, dark soy sauce, 1 tablespoon rice wine, sugar, 2 teaspoons cornstarch, salt & pepper to taste, mix well and let sit for 20 minutes.
  4. 4. Remove and discard the leafy part of the Chinese broccoli, cut the stems at an angle and into bite side pieces (if the stems are very thick cut lengthwise), set a side.
  5. 5. In a cup add the dried salted black beans, rinse briefly and discard the water, add 2 tablespoons (or more) rice wine to cover, let sit for 20 minutes.
  6. 6. Grate the ginger and add to the black bean cup.
  7. 7. In a cup add 3 tablespoons stock, 1 tablespoons light soy sauce and 2 teaspoons cornstarch, stir to create a watery mixture, set aside.
  8. 8. COOKING DIRECTIONS.
  9. 9. Bring a small pot of water to a boil, add 1/8 teaspoon salt (and or a little oil) and then add the cut up broccoli and par-boil for about 1 minute, drain and set aside.
  10. 10. In a wok (or Teflon pan) add 1 tablespoon peanut oil, then add the par-boiled broccoli and cook stir for 1 minute, then add 1 tablespoon rice wine and continue to stir-fry for 1 more minute, then remove and set aside.
  11. 11. In a wok (or Teflon pan) add about 2 tablespoons of peanut oil and heat to moderate hot (not to the point of smoking).
  12. 12. Next add the garlic and stir for 15-30 seconds, then add the meat and stir-fry for about 3 minutes, (making sure not to overcook the meat).
  13. 13. Add back the broccoli and stir-fry briefly, then add the stock & cornstarch mixture and stir to thicken (may need to add a little more stock and cornstarch mixture as needed), then add 1 teaspoon sesame oil and with one quick stir you are almost finished.
  14. 14. On a serving plate add some hot white rice and on top (or on the side) add meat and broccoli.
  15. 15. Enjoy.
  16. 16. NOTES:.
  17. 17. You can substitute Chinese green vegetables, string beans, or fried tofu for example…. And again you can also use American broccoli to your liking as well.
  18. 18. Increase the amount of meat, vegetables and ingredients if serving more then 2 people.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 920.9 Kcal (3856 kJ)
Calories from fat 537.26 Kcal
% Daily Value*
Total Fat 59.7g 92%
Cholesterol 115.64mg 39%
Sodium 1301.05mg 54%
Potassium 1052.47mg 22%
Total Carbs 41.74g 14%
Sugars 1.88g 8%
Dietary Fiber 4.27g 17%
Protein 44.37g 89%
Vitamin C 19.6mg 33%
Iron 5.9mg 33%
Calcium 146.2mg 15%
Amount Per 100 g
Calories 202.59 Kcal (848 kJ)
Calories from fat 118.19 Kcal
% Daily Value*
Total Fat 13.13g 92%
Cholesterol 25.44mg 39%
Sodium 286.22mg 54%
Potassium 231.53mg 22%
Total Carbs 9.18g 14%
Sugars 0.41g 8%
Dietary Fiber 0.94g 17%
Protein 9.76g 89%
Vitamin C 4.3mg 33%
Iron 1.3mg 33%
Calcium 32.2mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 22.6
    Points
  • 24
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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