Chinese Beef Broccoli Stir Fry (keto, sugar free, gluten free)

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Chinese Beef Broccoli Stir Fry (keto, sugar free, gluten free)

Servings: 4

INGREDIENTS

500 g (1.1 lb) beef

200 g (7 oz) broccoli florets

90 g (3 oz) red bell pepper

50 g (2 oz) water chestnuts

8 g (1 tbsp) garlic – grated

54 g (4 tbsp) roasted sesame seed oil

90 g (6 tbsp) butter

227 g (8 oz) mushrooms

1/2 g (1/4 tsp) cayenne pepper

2 g (1/4 tsp) salt

2 g (1 tsp) ginger powder

30 g (2 tbsp) tamari

DIRECTIONS

1. Heat up the wok on medium heat and add the unsalted butter. Season pan with the butter by stirring and coating the sides well
2. Add the thickly cut white mushrooms, cook in butter for a couple of minutes or until the bottom has browned a bit. Toss and let the other side also brown. Toss several more times until mushrooms are cooked through. Using a slotted spoon, remove mushrooms from pan, let the butter drizzle off, and set aside
3. In the remaining butter, add the tablespoon of sesame oil
4. Add the salt, cayenne pepper, ginger powder to the butter and oil mix, stir to combine and season
5. Toss in the broccoli, the red pepper strips, and the water chestnuts
6. Toss to coat the vegetables with the seasoned butter and oil mix
7. Fry for about 5 minutes until broccoli is no longer raw, but remains crunchy
8. Remove all the vegetables using a slotted spoon, letting butter mixture drip off, then set aside
9. To the remaining butter mixture, add the 3 tablespoons of sesame oil. When the oil mix is sizzling, lay the beef in a single layer
10. Distribute the grated garlic over the meat
11. Sprinkle the tamari on top of the meat
12. Fry until the bottom has a bit of light browning on the surface, flip the beef and fry for about 1 minute. Toss and stir continuously for about 3 more minutes
13. Add the mushrooms and vegetables you had prepared earlier, toss with the meat, and fry for only 1 minute to allow flavors to blend and to heat up the vegetables
14. Serve hot and Enjoy!

MACRONUTRIENTS CHARTS

FYI

The taste is very much in the style of a Chinese stir fry, however to make the original authentic Chinese recipe on which this was based, I had to make several adjustments. One of the most obvious is the use of butter, or you could substitute with coconut oil, to sauté the mushrooms as a first step. The reason to do the mushrooms first is because it gives the mushroom a nice taste and because mushrooms are little sponges that soak up all the healthy fat and help keep it in. This is important to the macros ratio, especially because you want to integrate the fats into the foods themselves and to prevent the needed fats staying in the pot or on your plate.

The next step was the separate frying of the vegetables. This too is done separately so you have better control of fats, but for this step it is very important to have the vegetables stay crispy.

Then the sesame oil is added to the remaining butter mixture and to this you add all the seasoning, and then add the meat to the aromatic oil mix. Doing the three separate steps creates a wonderful layering of flavors that are complementary to each other and together create a complex taste, that results in a tasty and satisfying sir fry, while maintaining the good ratio needed for a keto diet.

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