Chinese Broccoli Stir Fry With Beef
Chinese Broccoli Stir Fry With Beef is a simple and tasty home-cooked dish characterized by its crisp texture and variety of practices. Chinese broccoli, also known as Gai Lan or Chinese kale.It is one of the more nutritious vegetables in the kale family, and can be fried, eaten in soup, or used as a side dish. It has the effect of moistening the intestines and removing heat, lowering the deficiency fire and stopping bleeding gums.
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The shoots of chinese broccoli are tender, crispy, sweet, and delicious. If it's your first time cooking chinese broccoli and you’re not sure how to prepare it, this article will share some simple tips for cooking this vegetable. You can learn and try them out.
1.What is chinese broccoli?
chinese broccoli, also known as kai-lan or Chinese broccoli, is an annual herbaceous plant belonging to the Brassicaceae family and the Brassica genus. It has a long history of cultivation and is one of China's specialty vegetables. The tender flower stalks and young leaves are used for consumption. Each 100 grams of fresh chinese broccoli shoots contains 92-93 grams of water, 51.3-68.8 milligrams of vitamin C, and a considerable amount of minerals, making it one of the most nutritious vegetables among the cabbage family.
2.How to Store chinese broccoli?
①After harvesting, do not wash the chinese broccoli. This is key to keeping the shoots tender and crisp.
②The leaves of chinese broccoli have a special waxy layer that helps protect them. In the field, it's important to prevent pests and diseases. After harvesting, no additional preservation treatment is needed.
③For short-distance transportation, it's best to use crushed ice to lower the temperature of the vegetables. However, make sure the crushed ice does not come into direct contact with the leaves. Otherwise, the leaves can get "burned," turning blue and soft, which makes them prone to rotting and losing their market value.
④After bringing chinese broccoli home, wrap it in butcher paper and place it in the refrigerator. Avoid using plastic bags because chinese broccoli tends to release moisture, which can cause unpleasant odors if trapped. If you only have plastic bags available, poke several holes in the bag and loosely wrap the chinese broccoli with paper towels before placing it in the bag.
3.How to Choose chinese broccoli?
①Inspect the leaves. It's advisable to choose chinese broccoli with intact leaves, free from yellowing or rotting leaves.
②Check the stems. Since chinese broccoli stems are naturally thick, it's recommended to choose ones with thinner stems. Thinner stems tend to have better texture and flavor, and they also absorb flavors better.
③Examine the tops. It's recommended to choose chinese broccoli with buds at the top. If the buds have already bloomed, it indicates that the vegetable is aging. Additionally, if selecting baby chinese broccoli, check for signs of aging in the stalks; thicker stalks are preferred.
4.How can chinese broccoli be paired?
①Cold Salad:
chinese broccoli is a nutritious vegetable rich in vitamin C, dietary fiber, protein, carbohydrates, and other nutrients. It can provide the body with essential nutrients and promote gastrointestinal peristalsis, aiding digestion. Cold salad with chinese broccoli can remove the bitterness of the kale, increasing appetite.
②Boiled chinese broccoli:
chinese broccoli can be washed and boiled directly in water. This method helps retain the vegetable's essential vitamins, minerals, and other nutrients. It also promotes gastrointestinal peristalsis, aiding digestion.
③Stir-Frying:
chinese broccoli can be washed and stir-fried in a hot oil pan. Adding a moderate amount of cooking oil can enhance the flavor and improve appetite, making it a delicious dish.
④Cold Salad:
After washing chinese broccoli, immerse it in a suitable amount of cold water. Once the water reaches room temperature, stir-fry the chinese broccoli. This method enhances the flavor of the kale and also replenishes the body with essential nutrients.
⑤Braised:
After washing chinese broccoli, place it in an appropriate amount of braising liquid. During braising, you can add seasonings such as salt and soy sauce to enhance appetite and supplement the body with essential nutrients.
5.How to Slice Beef for Best Taste?
Beef has coarse muscle fibers and dense connective tissue, so it's best to slice it across the grain to cut the long fibers and make it easier to chew and absorb flavors. First, identify the direction of the grain, then cut perpendicular to it. This results in slices with a "well" shape, which is easier to chew. As everyone knows, beef can be tough to chew. Slicing against the grain helps break down the fibers and makes it more tender and flavorful.
6.Who Should Eat Beef?
Beef is generally suitable for most people, with pregnant women benefiting particularly from its nutritional value. Beef is rich in nutrients and high in protein, which promotes tissue repair and aids in postpartum recovery. It also has the benefit of replenishing qi, nourishing blood, and nourishing the spleen and stomach. Consuming beef during pregnancy can help alleviate loss of appetite. Additionally, beef contains iron, which helps pregnant mothers supplement their iron levels and prevent iron deficiency anemia.
Today, I'll mainly introduce Chinese Broccoli Stir Fry With Beef. If you like this recipe, feel free to follow along and cook it together!
INGREDIENTS
MAIN INGREDIENTS
- 500g Broccoli
- 250g Beef
ACCESSORIES
- 3 cloves of garlic.
- 3 slices Ginger
- Half a tablespoon of cornstarch
SEASONINGS
- One-half teaspoon oyster sauce.
- One-fourth teaspoon Salt
- 1 tablespoon Peanut oil
- 1 capful of white wine
DIRECTIONS
STEP 1
Choose chinese broccoli with thinner stems for better texture.
STEP 2
Remove the side leaves and top flowers first.
Tip:
The flowers of chinese broccoli are edible and contain protein, fat, amino acids, as well as various nutrients such as vitamin A, B vitamins, sodium, and iron. However, if you are allergic to chinese broccoli flowers, it is not recommended to consume them.
STEP 3
Peel off the outer skin and fibers of the chinese broccoli stems.
STEP 4
Cut the chinese broccoli stalks with a diagonal knife into small, even pieces.
Tip:
This helps increase the cooking surface area of the stems, ensuring they cook more quickly and evenly. It also helps all the different-sized pieces of chinese broccoli cook uniformly.
STEP 5
Marinate the beef with half a tablespoon of cornstarch, mix well, then add a little oil and stir until evenly coated. Let it marinate for 10 minutes.
Tip:
The protein in beef is acidic. When the protein solution is at its isoelectric point (PI), the solubility is at its minimum, and the osmotic pressure, viscosity, expansibility, conductivity, etc., of the solution are all at their lowest values. Therefore, marinating beef with an appropriate amount of cornstarch for a short time aims to adjust the PI value, moving it away from the isoelectric point. This allows tough beef to fully expand and absorb water, resulting in a tender texture.
STEP 6
Heat the pan and add oil. Pour in the beef, let it settle for a moment without stirring, then stir-fry until it starts to take on some color. Add half a tablespoon of oyster sauce and continue stir-frying until the beef is almost fully cooked. Remove the beef from the pan and set it aside. Leave the oil in the pan.
Tip:
Fresh beef, combined with the right amount of oyster sauce and careful control of the heat, can help maintain the beef's tender texture while allowing the flavor of the oyster sauce to fully integrate.
STEP 7
Heat the pan again, add oil, then stir-fry the minced ginger and garlic until fragrant. Next, add the chinese broccoli stems and stir-fry evenly. Pour in one bottle cap of white wine and continue stir-frying until the chinese broccoli stems turn bright green.
Tip:
chinese broccoli has a distinct flavor that can impact the overall style and taste of the dish as it's stir-fried. Adding a suitable amount of white wine helps to remove any fishy odors and enhances the freshness of the dish.
STEP 8
Add the chinese broccoli leaves and flowers, stir-fry until they are just cooked, then add a little salt to season.
STEP 9
Add the beef and stir-fry for about 30 seconds.
STEP 10
Taste and adjust seasoning if needed by adding a little salt. Then it's ready to serve!
Recipe analyzer
- Recipes: Chinese Broccoli Stir Fry With Beef
- Main Ingredients:5
- Servings per recipe:1
- Servings size:774 g
-
Energy (calories)：461 kcal
-
Protein：67.84 g
-
Fat：16.82 g
Why gray?
-
Carbohydrates：18.4 g
-
Protein: 53%246 kcal
-
Fat: 32%150 kcal
-
Carbohydrates: 14%67 kcal
The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.
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