Beef and Broccoli with Black Bean Sauce

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Healthy Beef and Broccoli is not as easy to come by as it should be. One of the reasons why is the amount of cooking oil that is used to prepare the sauce and in most preparations, the sauce is often laden with oil.

I decided to separate out the elements and change the cooking techniques, and by doing that, I was able to cap this dish at 6 Weight Watchers Points Plus per serving!

We have quick seared Beef in just a touch of high-heat oil, blanched Broccoli and a low-fat and delicious Black Bean Sauce to toss with.

Serve it over a 1/2 cup of brown rice and you are still only at 9 Points Plus for an entire dinner. Not bad, right?

Don’t let the fact that this is separated into three cooking “steps” scare you, if anything, it makes it easier, because you can break this recipe apart and cook it in steps when it’s convenient for you. Then, when you are ready to serve, it’s literally five minutes to heat and assemble and on the table for dinner.

This is something I make for my son so I intentionally kept this sauce a bit on the mild side. I usually add Sriracha or more Hot Chili Oil to mine.

NOTES:

Black Bean Sauce Adapted From: Closet Cooking Black Bean Sauce Recipe

Beef Tenderizing Technique From: Easy Chinese Recipes by Bee Yin Low

Beef & Broccoli with Black Bean Sauce
 
6 Points Plus Per Serving -- Serves 4
By:
Serves: 4
Ingredients
BEEF:
  • ¾ pound partially frozen London Broil / Top Round, trimmed of any visible fat and sliced against the grain as thin as possible
  • 1½ teaspoons baking soda
BROCCOLI:
  • 2 pounds broccoli florets, cut into evenly sized pieces and blanched
BLACK BEAN SAUCE:
  • 1 tablespoon high heat cooking oil (safflower or canola)
  • 3 to 4 cloves garlic, smashed and finely chopped
  • ¼ cup fermented black beans, smashed
  • 1 cup broth
  • 1½ tablespoons tamari or soy sauce
  • ½ tablespoon coconut palm sugar
  • 1 teaspoon red chili oil (or pinch red pepper flakes)
  • pinch ground white pepper
  • 1 tablespoon cornstarch + 2 tablespoons water
FOR COOKING AND GARNISH:
  • 1 tablespoon high heat cooking oil (safflower or canola)
  • sliced scallions for garnish
Instructions
BEEF:
  1. It is easiest to slice the beef when it is partially frozen so if you are defrosting it, pull it out when it's still a bit hard. Alternately, if you bought the meat fresh, pop it in the freezer for an hour or so before slicing. Slice beef against the grain as thin as possible without shaving it. This cutting board is not dirty - that is from smashing the fermented black beans - just sayin'!
  2. Toss with baking soda and set a timer for 15 minutes.
  3. Now, rinse the baking soda off and drain. Set aside until ready to assemble dish.
BROCCOLI:
  1. Bring a large pot of salted water to a boil.Trim stems of broccoli leaving at least a couple of inches of stems on the broccoli spears. Cut the florets into evenly sized pieces.
  2. Prepare an ice bath for broccoli and set a strainer in the sink.
  3. Once water is rapidly boiling, place broccoli in and cook for 1 minute. Strain and immediately place in bowl with ice. Begin filling with cold water. Toss around a couple times until you feel most of the heat leave the bowl. Drain and set broccoli aside.
BLACK BEAN SAUCE:
  1. Begin by smashing and finely chopping the garlic.
  2. Next, smash the fermented black beans by dragging the body of your knife across them on a cutting board.
  3. Measure broth, combine cornstarch and water in a small dish and combine tamari, sugar, chili oil (or red pepper flakes) and white pepper in a small dish.
  4. Heat a small saucepan over medium high heat. Once hot, add the 1 tablespoon of oil. Add garlic and black beans and cook for 1 minute, stirring constantly.
  5. Add in broth and cook for 4 to 5 minutes, allowing it to reduce a bit.
  6. Pour in tamari mixture, stir to combine and lower heat.
  7. Slowly pour in cornstarch mixture, stirring. Cook for 2 to 3 minutes until sauce has thickened. Remove from heat and set aside.
ASSEMBLE:
  1. You should have your rinsed meat, blanched broccoli, cooked sauce and sliced scallions for garnish. I also have a pot of brown rice that I cooked to serve it with.
  2. Heat a wok or very large skillet over high heat. Once hot, add remaining 1 tablespoon of oil. Toss in sliced beef in one layer and cook, undisturbed for 1 minute.
  3. Stir and cook for another minute until most of the pink is gone.Remove from wok and set aside. (The meat will be going back in for another minute or so to finish cooking).
  4. Add in broccoli and cook until just heated through, about 2 minutes. Gently toss while cooking to be sure all the pieces warm through.
  5. Add meat back into wok or pan, cook for one more minute or until all pink is gone from meat. Turn off heat and remove Wok. Now, pour Black Bean Sauce over Beef and Broccoli mixture, toss until well coated and serve garnished with sliced scallions.
  6. Excellent over brown rice or quinoa. Enjoy!

 

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Comments

  1. says

    Beef & Broccoli is our favorite dish to get when we eat out and our favorite to make at home. Can’t wait to try your version! Thanks so much for linking up over at Finding the Pretty & Delicious Linky Party. I hope you’ll come back tomorrow!

  2. says

    You said the magic words – beef and broccoli! This is my favorite Chinese dish and I can’t wait to try your recipe. I just picked up some London broil without a plan in mind, so this was meant to be! Your step-by-step photos are terrific, too.
    Hannah recently posted..Homemade SrirachaMy Profile

    • EverydayMaven says

      I am such a big london broil fan – my mom always made it growing up. That will be perfect for this dish :)

    • EverydayMaven says

      I put that black bean sauce on all kinds of things – it’s great alongside roast chicken and veggies as well.

  3. says

    I love fermented black beans! One of my favorite ingredients. I make a similar dish to this, except I usually use pork. My stove top doesn’t really get hot enough to use a wok, so more and more I’ve been using a skillet – and the nonstick ones help reduce the amount of oil one uses. Of course you’re not getting all the real stir fry flavor that way – you really do need a seasoned hot steel surface – but it’s close. And, of course, healthier! Good stuff – thanks.
    john@kitchenriffs recently posted..Pasta e FagioliMy Profile

    • EverydayMaven says

      Me too John – depending on the dish I soak them to remove some of the salt but this sauce is good without the soaking. Have you ever made Steamed Clams in Black Bean Sauce? One of my FAVS!

  4. says

    Beef w/ Broccoli is one of my favorites and your version looks delicious! I am trying to experiment w/ more Asian cooking this year, so what a perfect dish to start with. So glad you stopped by my website to say hi-thanks so much for your comment, and I’m looking forward to more of your healthy and delicious recipes!

    • EverydayMaven says

      I know Joanne – it’s so gross. If you go to Philly for any reason, let me know first – there is an amazing healthy Chinese Restaurant in Chinatown (which a full Veg Menu) that will blow your mind!

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