beef andamp broccoli

This recipe ias from The 28-Day Plan for IBS Relief, a book brought to us by Audrey Inouye BSc, BaSc, RD and Lauren Renlund MPH RD. It is quick enough for a weeknight and better than takeout!

Low FODMAP Orange Chicken and Broccoli Bowl

sesame oil

chicken thighs,

Nourishing Vegetable Broth, (page 178 in the book, or low-FODMAP chicken broth)

orange

brown sugar

soy sauce

broccoli florets,

carrots

scallions, (green parts only)

sesame seeds

In a large skillet, heat the oil over medium heat. Add the chicken, and cook for 5 to 7 minutes, or until cooked through and browned. Remove from the heat.

In a small saucepan, stir together the broth, orange zest and juice, sugar, and soy sauce. Bring to a boil, then reduce the  heat to a simmer, and cook for 8 to 10  minutes, or until thickened slightly.

Pour the mixture over the chicken in the skillet. Mix well to coat.

In a medium pot, combine the broccoli, carrots, and about '/ cup water. Place over medium-high heat, and cook for 5 minutes, or until tender. Divide among 4 bowls, and top with the chicken, scallions, and sesame seeds.

Chinese Inspired Beef & Broccoli recipe made easy at home. 

Beef & Broccoli Recipe

Lean Steak

Garlic Cloves (Crushed)

Ginger (Grated)

Tbsp Soy Sauce (Plus 4 Tbsp for cooking)

Tbsp Oyster Sauce

Tsp Chinese Five Spice

Tbsp Oil (Sesame, Groundnut

Broccoli

Tsp Cornflour

milliliters Beef Stock

Cut the steak into even, thin strips and...

Cut the steak into even, thin strips and mix together in a bowl with all the marinade ingredients. Cover and put in the fridge to marinate for a minimum of 2 hours.

Chop the broccoli into even, small pieces.

Mix together the beef stock with cornflour and...

Mix together the beef stock with cornflour and set aside. 

Once the steak has marinated, remove it from...

Once the steak has marinated, remove it from the fridge.

Add oil to a wok and turn to...

Add oil to a wok and turn to high heat, fry the broccoli for 1 minute.

Pour the steak (with its marinate) into the...

Pour the steak (with its marinate) into the wok and stir fry for 1 minute, then add the stock and remaining 4 tbsp soy sauce.

Mix and cook for a further few minutes...

Mix and cook for a further few minutes until the sauce is thick and coating the broccoli and steak - remove from the heat and serve.

Restaurant-style Beef and Broccoli is deliciously flavorful and easy to make in 20 minutes or less! Enjoy it straight from the pan or serve it over rice for a satisfying meal your family will love!

Beef and Broccoli

olive oil

broccoli

flank steak (thinly sliced against the grain)

water

brown sugar (packed)

cornstarch

garlic (minced)

ginger

red pepper flakes

In a medium bowl, combine the sauce ingredients and mix well. Set aside.

Heat 2 Tablespoons oil in a large (12 inch) skillet over high heat. Add the broccoli and cook 4-5 minutes, stirring often. Remove broccoli from pan.

To the same skillet, add an additional 1 Tablespoon oil. Add the thinly sliced beef and cook about 2 minutes on each side, until browned but not fully cooked through.

Add the sauce and broccoli to the skillet with the cooked beef. Cook for 2-3 minutes more, until sauce is thickened and beef and broccoli are coated.

Remove from heat and garnish with sesame seeds and crushed red pepper flakes. Serve over white rice or as desired.

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Beef and Broccoli

Top 3 beef andamp broccoli recipes from across the web

The most viewed beef andamp broccoli recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

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Low FODMAP Orange Chicken and Brocc...

Beef & Broccoli Recipe

Beef and Broccoli

The most viewed beef andamp broccoli recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine