Oriental Beef Stir Fry

Oriental Beef Stir FryThis is a pretty easy and inexpensive recipe to make, especially as you can use an inexpensive cut of beef – more below. It also has plenty of veggies in it, and you do not need a Wok to cook it.

This is from the Anabolic Cookbook, with a few tweaks by me.

Ingredients:

  • 1 pound of beef – You can use any type of beef for this you like, but you do need to remove any fat and gristle and slice it thin. I usually use sirloin or top round:

o   Tenderloin works well but is expensive and high in fat

o   Ribeye is delicious, but high in fat and requires a lot of trimming and cutting

o   Sirloin is tasty and relatively low in fat – a winner

o   Round (I prefer top round) is cheap and low in fat. It is tougher, but if you cut it thin and against the grain it works well

  • 2 tablespoons Soy Sauce (low sodium if you prefer)
  • 2 tablespoons water
  • 1 teaspoon sesame oil
  • 1 teaspoon garlic, ideally minced fresh but pre-minced in jars from the market is OK too
  • 1 teaspoon Dijon Mustard, for example grey poupon
  • 1 teaspoon fresh chopped ginger – you can substitute 1/2 teaspoon of powdered ginger instead, although it will taste different
  • Vegetables
    Veggies, ready to go

    2 red peppers, sliced thinly

  • 3 cups broccoli florets (that just means cut up broccoli, discarding the stems. You can buy it already cut up if you’d like)
  • 4 scallions, chopped into short pieces maybe 1/8 to ¼ inch long. Length is not critical at all
  • 1/2 cup fresh parsley, chopped coarsely
  • 1 tablespoon vegetable oil (any kind) or cooking spray

Simple Cooking Steps

  1. First cut the beef into thin slices if not already done. You want to cut against the grain so that it is tender.
  2. Mix the soy sauce, water, sesame oil, garlic, ginger, and mustard in a large container, and then add the sliced beef and mix until it’s all coated. You can do this ahead of time if you’d like, even the night before.
  3. Heat a large prying pan or wok on the stove on high, with 1 tablespoon of vegetable oil (or a cooking spray like Pam).
  4. When hot, add the thin sliced red pepper and broccoli florets and cook, stirring regularly, until they are slightly tender yet still crisp. Remember they will be cooked more in the next step. This will take about 5-10 minutes depending on how small they are cut and how crisp you like them. Don’t sweat the time – they’ll taste great!
  5. Add the thinly sliced beef and cook while mixing for another 5-10 minutes, depending on how you like the beef done. I definitely like it on the rare side!
  6. Mix in the scallion and parsley and stir until mixed. This will take maybe a minute or less.

Stir FryingIt’s done! Thanks to The Muscle Cook for this recipe!

I serve it as is, but you can also serve it on your favorite rice (my kids like it on white rice, I eat it without).

Nutrition:

If you divide this into 3 servings and use a low fat beef like top round or sirloin, each serving will have approximately 310 calories, 50 grams of protein, 10 grams of carbs, and 10 grams of fat.

Remember that regardless of how great your workout program may be, proper nutrition is absolutely critical!

Spicy Chinese Ground Buffalo and Broccoli Stir Fry

Spicy Chinese Ground Buffalo and Broccoli Stir FryBuffalo is widely available these days and is high in protein and lean. It is a great muscle building food. Although I’ve never run into American Buffalo in China, they do eat a fair amount of water buffalo in various areas. In any case, I adapted this recipe from a higher fat and very high carb noodle dish.

Ingredients are simple. Mix the following in a bowl:

  • 1 pound ground buffalo (widely available in many US markets, even in the near sticks where I live)
  • 2 tablespoons of cornstarch or arrowroot – a thickening agent. Cornstarch is easy to find in any supermarket.
  • 5 tablespoons soy sauce. Use low salt soy sauce if you prefer.
  • 2 Tablespoons chili sauce, whatever kind you like. I buy mine from the Chinese grocery, but any kind is fine. Hot bean paste in another option here.
  • 2 tablespoons chopped garlic – you can buy it yourself, or buy it prechopped in jars at the market. It’s better chopped fresh but the prechopped is good too.
  • ½ teaspoon salt (optional).

Hint: I usually find it easiest to mix by hand, Wash your hands and roll up your sleeves!

You can adjust the amount of chili sauce based on your tastes, but do know that buffalo meat absorbs chili sauce well, making it less hot than you might expect.

Other ingredients are:

  • 2 tablespoons vegetable oil – any kind is fine, and I usually use soybean.
  • 4 cups broccoli florets – you can either buy whole heads of broccoli and cut them up (cheaper) or buy precut florets (the flower part of the broccoli as opposed to the stalk).
  • 6 tablespoons, plus or minus, of scallions chopped into short lengths. Scallions are also known as green onions.

First we want to wash and then boil the broccoli. Boil for only one minute, then remove from heat and let stay in the hot water for 2 minutes before pouring the hot water out. A strainer if you have one works well.

Making Spicy Chinese Ground Buffalo and Broccoli Stir Fry
Stirring It All Together

Next, in a wok or large pan, heat 2 tablespoons of the vegetable oil and once hot, add the buffalo meat mixture. Stir as it cooks for about 4-5 minutes until pretty much cooked. You can tell as its consistency changes and an extra minute+ either way is absolutely fine here.

Add the broccoli, and mix while cooking until all mixed together.

Take off of the heat and add scallions. Stir and serve immediately!

This goes very well with rice (unless you are restricting carbohydrates of course).

Of course you can also use other types of meats for this recipe. I’ve used ground turkey, beef, and others. Ground lamb was tasty, but lamb ha a bit too much fat and made this dish fairly fatty.

Ground buffalo, turkey, or beef are your best bets but feel free to experiment.

This is tough to eat entirely with chopsticks without rice, as the bottom will have a slightly watery consistence.