Posted by: jbiggars63 | May 18, 2012

Asian Food Tips and a recipe for Stir-Fried Chile Beef & Broccoli


Do you have a taste for some asian food? Here are 5 tips when thinking about cooking or ordering some of this delicious food!

1. Sesame oil is a heart-healthy alternative when you want to add a nutty flavor to your dishes.
2. Since milk should be avoided on a low carb diet, eat veggies like bok choy and spinach. They’re high in calcium, so your daily intake won’t suffer.
3. Sesame seeds have zero carbs and are full of fiber. Use them to coat fish as an alternative to bread crumbs.
4. Vegetable choices don’t need to be limited to your everyday staples. When cooking low carb Asian cuisine, bamboo shoots, kimchee, straw mushrooms and bean sprouts are great alternatives.
5. Cook with canola oil when you want the flavor of the food to shine. Canola oil is healthy, like olive and sesame oils, without the strong flavor.

Here is a link to PF Changs which isn’t true asian but in many ways, much better.  It gives you some healthy alternatives!

And here is a link to Livestrongs info on asian food!

Stir-Fried Chile Beef & Broccoli

Ingredients:

  • 5 cups bite-size broccoli florets (12 ounces), stems cut into 1/4-inch pieces
  • 12 ounces flank steak, trimmed
  • 1 tablespoon minced garlic
  • 1 tablespoon minced, fresh ginger
  • 2 teaspoons reduced-sodium soy sauce
  • 2 teaspoons plus 1 tablespoon reduced-sodium soy sauce Shao Hsing rice wine (see Notes) or dry sherry, divided
  • 1 1/2 teaspoons cornstarch
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons hoisin sauce (see Notes)
  • 1 tablespoon Sriracha or hot chile sauce, plus more to taste
  • 2 tablespoons peanut oil or canola oil, divided
  • 1 small red onion, thinly sliced

Directions

1. Steam broccoli over an inch of boiling water in a large saucepan fitted with a steamer basket until bright green, about 1 minute. Transfer to a colander to drain.

2. Cut steak with the grain lengthwise into 2-inch-wide pieces. Cut each strip across the grain into 1/4-inch-thick slices. Combine the steak, garlic, ginger, soy sauce, 2 teaspoons rice wine (or sherry), cornstarch, salt and pepper in a medium bowl. Stir to combine. Mix hoisin sauce, chile sauce and the remaining 1 tablespoon rice wine (or sherry) in a small bowl.

3. Heat a 14-inch flat-bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon oil. Carefully add the beef in one layer. Cook undisturbed for 1 minute, letting it begin to sear. Then, stir-fry until lightly browned but not quite cooked through, about 1 minute. Transfer to a plate.

4. Swirl the remaining 1 tablespoon oil into the wok, add onion and cook until just translucent, about 30 seconds. Add the broccoli and stir until just combined, about 15 seconds. Return the beef and any juice to the wok. Stir the hoisin sauce mixture again and swirl it into the wok. Stir-fry until the beef is just cooked through, about 1 minute. Season with more chile sauce, if desired.

Notes: Shao Hsing (or Shao xing) is a seasoned rice wine. It is available at most Asian specialty markets and in the Asian section of some larger supermarkets. If unavailable, dry sherry is the best substitute.

Hoisin sauce is a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket.

10 net carbs per serving and it makes 4 servings!  22 grams of protein!
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