Recipes

Beef and broccoli

Tenderized round, oyster sauce, coconut aminos. Tuesday pan after the easy swim.

TonightThaw

Velvet15 min

SauceMix

Pan10 min

1 · GrainLook for the lines. They run the length of the piece.

2 · SliceKnife perpendicular to those lines. Thin. Against the grain.

Log this

~4 servings over rice

369 cal 41g protein 14g carb 17g fat

MyFitnessPal · Beef and broccoli

Wednesday dinner is leftovers.

~1½ lb tenderized round, already from the deep freezer. Assume 24 oz raw unless the label says otherwise.

~1 lb florets, fresh in the house and/or the 12 oz frozen bag in the Walmart cart
rice cooked Sunday

Raquel is gluten free. Coconut aminos, not soy sauce. Oyster sauce is Kikkoman GF, in the Walmart cart. Trader Joe’s coconut aminos already on hand.

This round is already tenderized. Do not full-velvet it with ¼ tsp baking soda. That will turn it mushy. Skip the soda, or a tiny pinch only.

Slice the thawed round thin, across the grain. See the diagram.
Toss with 1 Tbsp coconut aminos and 1 tsp cornstarch. Tiny pinch of baking soda only if the meat still feels tight — otherwise skip it.
Rest 15 minutes while you mix the sauce and blanch the broccoli.

Already tenderized meat plus a full ¼ tsp baking soda goes mushy. This is not a from-scratch velvet.

Stir ⅔ cup water, 1 spoon beef base, 2 Tbsp GF oyster sauce, 1½ Tbsp coconut aminos, 1 tsp sugar, 1 tsp cornstarch, 2 cloves garlic.
Broccoli: ~1 lb florets, blanch 1 minute. If you are using the frozen bag, skip the blanch and let it heat through in the pan.

Hot pan. Meat first, in a single layer as much as it will allow. Don’t steam it.
Sauce in. It should thicken in about a minute.
Broccoli in. Coat. Off the heat.
Onto the Sunday rice.

Leftover beef and broccoli is Wednesday dinner. Kids already had chili Tuesday.