Broccoli Beef

Why get take out when you can quickly dish up a quintessential Chinese takeout dish in minutes? This one-pan, 30-minutes dish is loaded with tender broccoli and nutrition-packed beef cooked in a delicious sauce. Serve over rice for a delicious meal!

Broccoli Beef originates from a Chinese dish called Gai Lan Chao Niu Rounor or Chinese Broccoli Fried Beef. However, early immigrants could not find Gai Lan in the US, and American broccoli became an easy substitute, right around when broccoli was getting more popular in the US too. Given the ability of the broccoli to absorb delicious flavors of the sauce and the tender slices of beef, it’s no wonder it makes its way onto every Chinese restaurant menu.

Servings: 4

Time: 30 minutes

Ingredients:

  • 3 Tablespoons cornstarch, divided
  • 1 teaspoon baking soda or tenderize the meat by hammering it with a meat mallet)
  • 1  pound flank steak, cut into 1-inch pieces. (Find the grains of the beef and cut against it. After cutting rinse off the blood and set aside)
  • 1 small onion, diced
  • 1 tablespoon garlic, minced
  • 1 tablespoon ginger, minced
  • 1 tablespoon oyster sauce
  • 1/4 teaspoon pepper powder
  • 1/2 cup low sodium soy sauce
  • 3 Tablespoons packed light brown sugar
  • 2 Tablespoons sesame or vegetable oil, divided
  • 4 cups small broccoli florets
  • 1/4 cup carrot, cut into matchsticks (optional)

Method

  • In a large bowl, mix 2 tablespoons of the cornstarch with water to form a slurry. Add beef to the bowl and toss until the beef is well coated with the cornstarch mix.
  • In a separate bowl, mix together the remaining 1 tablespoon of cornstarch along with soya sauce, oyster sauce, pepper and brown sugar. Set aside.
  • Heat 1 tablespoon of oil in a large pan or wok on medium flame. When hot, add the beef and fry the beef on one side for 30-60 seconds. Flip and fry the beef until it is cooked through another 60 seconds. Transfer the beef to a plate and set aside.
  • Add remaining oil to the pan and when hot, add the diced onions, garlic and ginger and cook for a minute and then add the broccoli florets and carrots. Cook until broccoli is tender, about 4 minutes.
  • Add the beef back to the pan and pour the sauce over. Stir for another minute until the sauce thickens.
  • Turn off the stove and serve with a side of rice or noodles.

Mexican pork stew

30 mins to get dinner on the table before ravenous kids burst through the door! All I had on hand was some pork in the fridge. A quick combination of pork, and beans in a tomato broth with some spices that are often used in Mexican recipes, resulted in a hearty stew that we enjoyed on a cold winter’s day.

Serves: 4 Total time: 25 minutes

Ingredients:

  • 1 tbsp olive oil
  • 1 lb Bone-in pork loin – cut into small cubes while keeping the bone – adds flavor. Alternatively, 1 lb pork shoulder, small cubes
  • 1 small red onion, finely diced
  • 4 cloves garlic, finely minced
  • 1/2 jalapeno, finely diced
  • 1/2 tsp red chili powder
  • 1 tsp smoked paprika powder
  • 1 tbsp cumin powder
  • 1/2 tsp Mexican oregano powder
  • 1/2 tsp black pepper powder
  • 1 15.5oz can white beans ( I had cannellini, you can use white kidney or pinto beans)
  • 1 14.5 oz can fire roasted diced tomatoes
  • 1 cup chicken broth
  • Juice from 1 lime
  • Salt, if desired
  • 1/4 cup cilantro, chopped

Method:

  • In Pressure cooker:
    • Put oil in pressure cooker
    • When hot, add the onions, garlic and jalapeno. Fry for 2-3 minutes until onion is soft and translucent, stirring occasionally
    • Add the chii powder, cumin powder, smoked paprika, oregano and black pepper powders and stir for a minute
    • Add in the pork pieces and stir to coat the meat with the spices
    • Add in the diced tomatoes, beans and broth
    • Close pressure cooker and pressure cook for 15 minutes
    • When done, let pressure off, remove kid and garnish with the lime juice and cilantro
    • Serve with crusty bread or Mexican Cilantro Lime rice
  • On stove top:
    • In a large, heavy bottom pot, heat oil
    • When hot, add the onions, garlic and jalapeno. Fry for 2-3 minutes until onion is soft and translucent, stirring occasionally
    • Turn flame to medium heat, add the chili powder, cumin powder, smoked paprika, oregano and black pepper powders and stir for a minute
    • Add in the pork pieces and stir to coat the meat with the spices
    • Add in the diced tomatoes, beans and broth
    • Stir, cover and cook on medium-low for about 25 minutes
    • When done, remove from heat and garnish with the lime juice and cilantro
    • Serve with crusty bread or Mexican Cilantro Lime rice

SANTA FE Chicken (crock pot/ Ninja Foodi/ Instant pot)

At the end of a busy work day, I am usually too drained to cook a meal. Given that we try to eat low sodium, healthy meals, I’m constantly trying to figure out meals that are quick and easy to put together (easy enough that Nilesh can put it together too ;-)). And the Santa Fe Chicken comes to the rescue – made with corn, black beans, peppers, tomatoes and seasonings – all pantry staples. Put it into the crock pot, and 4 hours later, you’ll have a good, healthy meal. I served it over Cilantro Lime Rice, topped with low fat cheese, Greek yogurt (a great alternative to sour cream), chopped scallions and cilantro – your family will love this and you’ll be making this again!

Servings: 8

Ingredients:

  • 24 oz (1-1/2 lbs) chicken breast
  • 14.5 oz can fire-roasted diced tomatoes
  • 15 oz can black beans, rinsed and drained or cooked at home
  • 8 oz frozen corn
  • 14.5 oz can fat free chicken broth
  • 1/4 cup chopped fresh cilantro
  • 1 poblano pepper, roasted and chopped (optional)
  • 1 red pepper, chopped
  • 4 scallions, chopped
  • 6 fat garlic cloves, minced fine
  • 1 medium onion, diced fine
  • 2 tsp cumin
  • 1 tsp red chili powder (or cayenne pepper powder), or to taste
  • 1 tsp oil
  • salt to taste

Instructions:

  • Heat oil in a pan and add chopped onions and minced garlic. Saute for 3-4 minutes till the onions soften.
  • Transfer this mixture to the slow cooker along with all the other ingredients.
  • Combine chicken broth, tomatoes, beans, corn, cilantro, poblano pepper, red pepper, half the scallions, cumin, chili powder, and salt in the crock pot / Ninja Foodi/Instant Pot
  • Season chicken breast with salt and lay on top.
  • For Crock Pot: Cook on high for 4 hours.
  • For Ninja Foodi: Cook with Slow Cook option on high for 4 hours
  • For Instant Pot: Cook with High Pressure option for 25 mins – quick or natural release
  • When cooked, remove chicken and shred
  • Return chicken back to the Slow Cooker/ Foodi/ Instant Pot and stir
  • Adjust seasonings to taste
  • Serving hot over cilantro lime rice or with tortillas, with your favorite toppings