Monday, November 22, 2010
Beef with Broccoli in Oyster Sauce
Broccoli is a plant of the Kale family “Brassicaceae”. The plant has large lovely flower heads stunningly arranged in a tree-like fashion on branches sprouting from a thick stalk. The edible flower head is usually green in color and attached to an also edible stalk. The mass of flower heads is surrounded by leaves. Broccoli is a cool season annual crop most closely resembles cauliflower, a different cultivar group belonging to the same species. It is believed to have evolved from wild cabbage plant that grew on the continent of Europe.
Apart from tasting real good and quite an attractive ingredient, broccoli is a very important vegetable because it is highly nutritious. It offers many health benefits - enough reasons for us to regularly include it into our family’s everyday meal. It is an excellent source of vitamins C, K & A and dietary fiber; and a good source of selenium. In fact, a single serving of the vegetable could provide more than 30 mg of Vitamin C. It also has high levels of carotenoids, particularly rich in lutein and a provider of beta-carotene. Amazingly, it also contains multiple nutrients and chemical compounds with potent anti-cancer, anti-viral and anti-bacterial properties.
While broccoli is generally steamed or boiled to cook, it may actually be eaten raw. In the West, it is a popular raw vegetable like carrots, celery, etc. Since boiling reduces the beneficial and anti-cancer compounds of broccoli, other cooking techniques, such as microwaving, stir frying and of course steaming, which have no significant effect to the compounds, are oftentimes the much preferred method.
To cook the dish, we need about 600 grams of beef and about 500 grams of the wonder broccoli. Since this is a quick stir-fry cooking process, we need a tender cut of beef, either sirloin, tenderloin, or like what I have, a striploin also called strip steak, club steak or shell steak. The meat is thinly sliced to small bite sizes.
Using the same non-stick pan, heat about 2 tbsp of oil on medium flame. Fry the ginger until fragrant. Add in green onions and continue frying. Return the stir-fried beef and continue sautéing.