Saigon Beef with Broccoli - 12.2g Carbs, 2.3g Fiber, 7g Sugar
{Caution: This is high in sodium... It also used sugar... which
can be omitted. Take care, Gloria}
From: www.ebfarm.com - Earth Bound Farms
Nutrition From: caloriecount.about.com
This luxurious dish is made with tenderloin of beef to ensure that
it's perfectly tender and melt-in-your-mouth delicious. A simple
Vietnamese-inspired sauce imparts flavor, while broccoli adds both
color and crunch. The beef needs to marinate for at least 1 hour
before cooking, so be sure to plan accordingly. Adding a touch of
sugar to the beef before cooking ensures it will caramelize lightly,
and a knob of butter introduced at the finishing stage mellows the
sauce and thickens it slightly. Serve with jasmine rice.
1 lb beef tenderloin, silverskin and fat removed, cut into 1-inch cubes
1/4 cup canola oil, divided
4 tsp sugar, divided
1 tsp freshly ground black pepper
3 cups broccoli florets
1/4 cup low-sodium soy sauce
2 Tbsp fresh lime juice
1 Tbsp unseasoned rice vinegar
1 Tbsp fish sauce
1 tsp peeled, finely grated ginger root
1 clove garlic, peeled and very finely minced
4 scallions, cut on the bias into 1/2-inch pieces
2 Tbsp unsalted butter, divided
Combine two tablespoons of the oil, 1 teaspoon of the sugar, and the
pepper in a medium bowl and whisk to blend. Add the beef and toss to
coat the cubes of meat. Cover with a plate and let the meat marinate
at room temperature for 1 hour, or up to 4 hours in the refrigerator.
Meanwhile, steam the broccoli until it's crisp-tender. Drain and plunge
the florets into a bowl of ice and water to stop the cooking process and
set their bright color. When cool, drain thoroughly and set aside.
In a small bowl, whisk together the soy sauce, lime juice, vinegar, fish
sauce, the remaining sugar, ginger, and garlic. Set aside.
Just before serving, remove the beef from the marinade and pat the
cubes of meat dry with paper towels. Heat a large 12- or 14-inch
skillet (preferably cast-iron) over high heat. When the skillet is
very hot, add 1 tablespoon of the oil and tilt the pan to film the
bottom of the skillet evenly with the oil. Add half of the beef (to
avoid crowding the pan). Cook, turning the cubes with tongs to sear
all sides, until the meat is cooked to your liking, about 3 minutes
for medium-rare. Add half of the scallions, half of the butter, and
one third of the soy-lime sauce. Stir-fry for 30 seconds, then transfer
the contents of the skillet to a warm platter. Repeat with the remaining
oil and beef, then add the rest of the scallions, butter, sauce, and
reserved broccoli to the skillet. Cook until the broccoli is heated
through, about 1 minute, and transfer the mixture to the platter.
Serve hot.
Serves: 4
Serving Size: 252 g
Nutrition per Serving:
462 Calories, 270 Calories from Fat, 30.1g Total Fat, 8.6g Saturated Fat,
0.1g Trans Fat, 120mg Cholesterol, 1360mg Sodium, 12.2g Total Carbs,
2.3g Dietary Fiber, 7g Sugars, 36.4g Protein
Vitamin A 15% - Vitamin C 107% - Calcium 7% - Iron 17%
Nutrition Grade: B-
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