This version of beef and broccoli is flavored with a savory black bean sauce, and includes a colorful mix of vegetables.
Prep Time
15 minutes
Cook Time
15 minutes
Makes
4 servings
Serving Size
1 assembled meal
nutrition per serving Protein 43g / Carbohydrates 40g / Fiber 10g / Sugars 10 / Fat 20g / Calories 512
For stir fry
1lb (450g) top round roast, sliced into thin strips
1⁄4 cup + 1 tsp arrowroot flour
4 tbsp coconut oil
4 garlic cloves, minced
1 small yellow onion, diced
1 bunch scallions, chopped, white and green parts kept separate
3 medium carrots, sliced into half-moons
1 head broccoli, cut into florets
11oz (300g) baby corn, halved
1⁄2 cup cold water
21⁄2 cups low-sodium beef stock
For black bean paste
15oz (425g) can black beans, drained and rinsed
1⁄4 cup coconut aminos (or liquid aminos or low-sodium soy sauce)
1
To make the black bean paste, blend black beans and coconut aminos in a food processor until a chunky paste forms. Transfer to an airtight container and refrigerate.
➥ Return to Prep Day Action Plan.
2
In a large bowl, toss the beef with 1⁄4 cup arrowroot flour until the beef is well coated on all sides.
3
In a wok, melt 2 tbsp coconut oil over medium-high heat. Add the garlic, onion, and the white parts of scallions. Sauté for 2 to 3 minutes or until golden brown. Add the carrots, broccoli, and baby corn. Sauté for 2 to 3 minutes, then transfer the vegetables to a bowl and set aside.
4
Return the wok to the burner and melt remaining 2 tbsp coconut oil over medium heat. Add the beef and cook for 3 minutes, stirring to ensure that all sides cook evenly. Transfer the beef to the bowl with the vegetables.
5
To make the sauce, whisk the remaining 1 tsp arrowroot flour with cold water to make a slurry. Return the wok to the burner over medium-high heat, and add the slurry, beef stock, and 1⁄4 cup black bean paste. Whisk until well combined and bring to a boil. Cook for 2 minutes before adding back in the beef and vegetables. Stir together until beef and vegetables are evenly coated with sauce, then remove from heat.
6
To assemble the meals, evenly divide the stir fry among 4 containers and garnish with the green parts of the scallion.