Green Girl
Goodies, November 2012
This tasty
stir-fry packs a nutritional punch with the added protein from the tofu and an
array of nutrient dense vegetables like broccoli and spinach. When stir-frying I like to use the entire
broccoli, including the stem. I slice it
thin and it adds a nice texture to the dish.
I marinated the steak in a simple Asian marinade comprised of soy,
ginger, garlic, onion, sriracha and honey.
I used the same marinade when baking the tofu to give it some added
flavor. I served the dish over brown
rice to complete the meal; however, it would be just as delicious over your
favorite Asian noodle! The recipes below
come together to create 2 large portions or 4 smaller portions of a tasty yet
nutritional dish.
Basic Asian
Marinade
Yield
approximately 1 cup
¼ c Soy
Sauce
1 ½ tb Honey
1 tsp
Sriracha
½ c Yellow
Onion, roughly chopped
1 tb Ginger,
fresh, peeled and roughly chopped
1 tb Garlic,
crushed
- Place the
onion, ginger and garlic into a food processor and pulse until minced.
- Add the
remaining ingredients and blend until smooth.
The marinade can be held properly refrigerated for up to 2 weeks. In addition to being great for steak and
tofu, it is also a nice complement to chicken.
FOR THE
STEAK:
1 10 oz
portion Sirloin Steak, cut into thin strips
- Pour the
marinade over the steak and mix well to make sure the marinade covers all the
meat. Let marinade for at least 2 hours
and up to overnight.
FOR THE
TOFU:
1 16 oz pack
Firm Tofu, cut into thin rectangles
- Use a spoon
to cover the tofu with the marinade and let stand for at least 1 hour and up to
overnight.
FOR THE
STIR-FRY:
Really any
combination of vegetables can be used…I like to use stir-fry’s to clean out my
fridge and this time I happened to have garlic, ginger, broccoli, red pepper
and onion. I am a huge fan of the
combination of beef and broccoli so the timing worked out well!
2 ½ tb
Ginger, minced
2 tb Garlic,
minced
2 c Broccoli,
florets and stems
¾ c Yellow
Onion, medium dice
1 ½ c Red
Peppers, medium dice
PUTTING IT
ALL TOGETHER:
Additional
Ingredients:
½ c Brown
Rice, uncooked
2 c Baby
Spinach
- First start
the rice and remember: brown is the healthy,
more flavorful option but takes approximately 40 – 45 minutes so plan
accordingly!
- The tofu
could be pan seared but this time I chose to bake it at 375 for approximately 7
minutes, rotating the pan halfway thru.
I then placed it under the broiler for approximately 9 minutes to get a
nice crispy outer layer. While the tofu
was cooking, I prepared the beef and vegetables on the stove top.
- I heated a cast
iron skillet and added a tablespoon of olive oil to sear the beef. The key is to get the pan extra hot but not
smoking to get a nice color on the meat.
You also need to cook the meat in batches because if you overcrowd the
pan the beef will not get the delicious outer crust on the meat and it will
steam itself in its own liquid. After
getting a nice sear on one side, flip the beef and add a small amount of
broccoli florets so they can soak up some of the beef flavor.
- After starting
the first round of beef, I heated another pan and added a tablespoon of olive
oil. Once the oil was hot I added the
onions, garlic and ginger and cooked them for a minute until slightly
browned. I then added the peppers and
broccoli stems and tossed to mix.
- Meanwhile, continue
batch cooking your beef and broccoli.
Cook the meat to your desired doneness.
After the first batch, remove the beef and broccoli, set aside and
reheat the pan for the second batch.
After the second batch, remove the beef from the pan and set aside, leaving
the broccoli and juices in the pan. Add
the broccoli from the first batch back into the pan.
- I then added
the stir fried vegetables into the cast iron pan with the broccoli and cooked
it for an addition 2 – 3 minutes to finish the vegetables.
- Place the
cooked rice on the plate first, and then add the spinach. Next add the stir fried vegetables and try to
cover most of the spinach so it wilts slightly.
Top the vegetables with the beef and tofu and enjoy!
Up
Next…
Spicy Pink
Turkey Bolognese over Quinoa Pasta Shells served with Cheesy Balsamic Garlic
Bread
