Chinese Beef and Broccoli (One Pan Take-Out)

"Broccoli" refers to the recipe for a classic Chinese dish, "Broccoli Beef." This dish combines tender beef with crisp broccoli, served with a rich sauce. It's nutritious, easy to make, and loved by diners both domestically and internationally. Here's a detailed introduction and key points for making this dish:

I. Dish Characteristics

A Model of East-West Fusion

Broccoli Beef originated in Cantonese cuisine. Due to the availability of ingredients and its universal appeal, it became a classic dish in overseas Chinese restaurants (such as Panda Express). Its English name, "Broccoli Beef," is widely known in Europe and America, reflecting the localization of Chinese cooking.

Nutritional Balance

Beef: Provides high-quality protein, iron, and zinc, helping to boost energy.

Broccoli: Rich in vitamins C and K, dietary fiber, and antioxidants, it's known as the "crown of vegetables."

Low-Fat and Healthy: With minimal oil and proper seasoning, it can be made into a low-fat meal.

A striking contrast in texture:

The beef should be tender and juicy, while the broccoli should remain crisp and refreshing. The sauce is savory, slightly sweet, and offers a rich variety of flavors.

II. Ingredient Selection and Preparation

Beef Cuts

Recommended cuts: Tenderloin, brisket, sirloin steak, or shoulder. These cuts are tender and suitable for quick stir-frying.

Cutting Method: Slice against the grain to ensure a tender texture.

Broccoli Preparation

Washing: Soak in salt water to remove pesticide residue and insect eggs.

Blanching: Add salt and oil to boiling water and blanch for 20 seconds until just cooked through. Rinse in cold water to maintain a bright green and crisp texture.

Core Seasonings

Marinade: Light soy sauce, cooking wine, cornstarch, black pepper (to tenderize the beef).

Sauce: Oyster sauce, light soy sauce, sugar, cornstarch slurry (for thickening).

Flavors: Garlic slices, ginger slices (to remove any gamey smell and enhance flavor). III. Preparation Steps

Marinating the Beef

Slice the beef and add 1 tablespoon of light soy sauce, 1 tablespoon of cooking wine, 1 tablespoon of cornstarch, and a suitable amount of black pepper. Mix well and marinate for 15 minutes.

Blanching the Broccoli

Break the broccoli into small florets. Add salt and oil to boiling water, blanch for 20 seconds, then remove and rinse with cold water. Drain.

Stir-frying the Beef

Heat oil in a wok. When the oil is about 70% hot, add garlic and ginger slices and sauté until fragrant.

Add the beef slices and stir-fry quickly over high heat until they change color. Remove and set aside.

Combining and Seasoning

Leave some oil in the wok and stir-fry the broccoli briefly.

Add the beef slices and the prepared sauce (oyster sauce, light soy sauce, sugar, and cornstarch slurry). Stir-fry quickly and evenly.

Drizzle with a little sesame oil. Garnish with red bell pepper strips before serving.

IV. Cooking Tips

Key to Tender and Smooth Beef

Sufficient marinating: Cornstarch and cooking wine help lock in the juices, while black pepper enhances the aroma.

High-temperature stir-frying: Avoid prolonged heating, which can toughen the meat.

Secrets to crisp and tender broccoli:

Blanching time: Control within 20 seconds to maintain a crisp texture.

Cold water rinsing: Quickly cool down to prevent discoloration.

Sauce preparation:

Ratio: Oyster sauce: Light soy sauce: Sugar = 2:1:1. Adjust sweetness to taste.

Thickening: Add cornstarch slurry in batches to avoid making the sauce too thick.

V. Health Improvement Suggestions

Low-fat version: Use olive oil instead of peanut oil to reduce oil usage.

Reduce sugar in the sauce and use honey or sugar substitutes.

Muscle-building version: Increase beef to 300g and serve with brown rice or quinoa.

Vegetarian version: Replace beef with king oyster mushrooms or tofu to maintain the sauce flavor.

VI. Cultural Background and Popular Trends

Overseas Influence: Beef and broccoli stir-fry is one of the representative dishes of Americanized Chinese cuisine, often served with rice as a main course. Its savory and slightly sweet flavor aligns with Western dietary preferences.

Popular in China

With the rise of healthy eating concepts, this dish, due to its balanced nutrition and simple preparation, has gradually become a frequent guest on family dinner tables and is categorized as Cantonese cuisine or a healthy, low-fat dish.

Social Media Spread

On platforms such as Xiaohongshu and Bilibili, related recipes and cooking videos have spread widely, spawning variations such as "low-calorie versions" and "quick-cooking versions."