Seared Beef and Broccoli in Black Bean Sauce

Many people that are trying to watch their weight feel that they need to eliminate certain foods from their diet. One of the first foods that most people “ban” is red meat – and it’s no wonder – red meat has gotten a pretty bad rap over the past few years. The problem with that is, red meat offers many nutritional benefits, vitamins, and minerals that can be beneficial to your health – and your diet. The trick is to pick the right “cuts” of meat, and to vary the cooking methods used to make red meat as healthy as possible. This seared beef is cooked quickly over high heat, which eliminates the need to add a lot of excess fats and oils. So tonight, give your chicken breasts and fish fillets the night off, and try this savory asian-inspired beef dish instead!

1 pound lean beef flank steak, London broil, or top round

1 tablespoon olive oil

2 garlic cloves, minced

1 tablespoon fresh minced ginger

2 cups broccoli, cut into large chunks

1 medium red onion, halved and sliced

3 tablespoons black bean sauce

1/2 cup stir fry sauce

1/2 red bell pepper, julienned (optional, for garnish)

instant brown rice or soba noodles (optional, for serving)

Slice the beef across the grain into thin strips and sprinkle lightly with salt and black pepper. In a wok or large skillet, heat the oil over medium high heat. Add the beef, garlic, and ginger and stir fry for 5 to 6 minutes, until beef is browned. Remove everything from the skillet and set aside.

Add 1 tablespoon water to the wok and add the broccoli and onion. Stir an cook for 2 minutes, then reduce heat to medium, add another 2 tablespoons water to the wok, cover and cook for 3 to 4 minutes.

Add the black bean sauce, stir fry sauce, reserved beef, and red pepper (if using) to the wok. Cook and stir for 1 to 3 minutes, or until heated through. Serve over rice or noodles if desired.

Makes 4 servings. Per serving: 289 calories, 6 g fat, 1.5 g saturated fat, 0 g trans fat, 14 g carbohydrates, 3 g fiber, 0 g sugar, 27 g protein, 732 mg sodium, 28 mg cholesterol.

  1. It’s just what it sounds like – It is made of cooked, pureed, seasoned black beans. You can find it in almost any supermarket in the “ethnic foods” aisle – usually in with duck sauce, soy sauce, stir fry sauce, teryaki sauce, etc.

  2. I keep checking back for recipes. I never posted, but always enjoyed your recipes, and check back often. Hope to see a new recipe soon! We miss you!

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