During a visit at PF Chang’s, our waitress stated that most of the entrees are over 1,000 calories. It was hard for me to imagine, but after learning how to stir-fry the authentic way, I now understand. If you want amazing flavor in your stir-fry meat, use lots of oil. I have provided an authentic recipe below, but feel free to use less oil to reduce calories.
Gluten Free Beef Stir Fry with Broccoli (Lower-Fat Option)
Simplicity at its best, just beef and broccoli. The sauce and marinade are keys along with the cooking technique.
- 1 lb.thin, lean beef, cut into strips
For the Marinade:
- 1 Tablespoon rice vinegar
- 1 teaspoon sugar
- 1 teaspoon gluten-free reduced-sodium tamari sauce (or GF soy sauce)
- 1 Tablespoon water
- 1 Tablespoon cornstarch (or potato starch)
For the Sauce:
- 2 Tablespoons gluten free oyster sauce (Wok Mei)
- 2 Tablespoon gluten-free reduced-sodium tamari sauce (or GF soy sauce)
- 1 Tablespoon water
For the Thickener:
- 1 teaspoon cornstarch (or potato starch) mixed with 2 teaspoons water
- 2 garlic cloves, minced or grated
For the Broccoli:
- 1 lb. broccoli, cut into bite-size pieces
- 1/2 cup water
- 1/4 teaspoon salt, or to taste
- 1/2 teaspoon sugar, or to taste
- 1 cup + 5 Tablespoons oil, divided (or as needed)
- [Chile oil|http://glutenfreerecipebox.com/gluten-free-hot-chili-oil-recipe/[ (optional for heat)
To Marinate the Beef:
- Add the beef to a gallon-size resealable bag. Add marinade ingredients in the order listed above, seal bag and place in a shallow dish. Move the bag around to coat the meat thoroughly and refrigerate for at least 30 minutes.
To Make the Sauce:
- In a small bowl, whisk the oyster sauce, soy sauce, and water and set aside. In a separate bowl, make a slurry by whisking together the cornstarch and water and set aside.
- To Stir-Fry Beef and Broccoli:
- Preheat a wok or heavy skillet, add 1 cup oil and heat to about 300ºF. Add the beef and allow them to sear for about 30 seconds. Toss them occasionally for about an additional minute. Once the pieces are no longer pink on the outside, transfer the beef to a paper-towel-lined plate and set aside.
- Wipe out the wok using paper towels and preheat again (do not allow it to smoke). Add 2 tablespoons oil, swirl around and add crushed garlic. Stir for about 30 seconds.
- Add broccoli pieces and season with salt and sugar. Stir and reduce heat. Add 1/2 cup water, cover, and simmer for about 6 minutes or until tender/crisp.
- Add 1 additional tablespoon oil to wok and add back the beef. Add the sauce and cornstarch mixtures, stir, and cook until sauce thickens.
- Serve immediately with rice.
Feel free to add onion when you cook the broccoli; however, you will probably need additional sauce.
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