I have a certain criteria which a recipe must meet before I can try it myself, then if/when I perfect it into 4 or 5 very simple steps I’ll write it up to post on here for you all to enjoy. Soo… apart from the food itself being mega tasty, the recipe must also:
– Take 30 minutes or less to do
– Be simple to follow
– Use only common ingredients most people should have in the house already
– Be very healthy, high in protein, moderate carbs and moderate fat
Oh, and I’m by no means a good cook, so if I can do it, anybody can. And – I write these recipe’s in my own words.
So lets get started.
Crispy Beef & Broccoli Stir Fry
Ingredients You’ll Need:
– Coconut Oil, for frying in
– 1 sirloin steak per person, cut into thin strips
– 3 tspn corn flour
– Broccoli florets, sliced
– 2 garlic cloves, sliced
– Chunk of ginger, finely chopped up
– Few spring onions, sliced/shredded
– 4 tbsp light soy sauce (The lowest salt/sodium you can find) mixed in a cup with 1tbsp of sweetener. I use Stevia.
– Juice of 2 limes
– 1tsp of dried chilli flakes or some cayenne pepper or just something to make it spicy. To give it a bit kick.
Step 1) Put the corn flour into a bowl and toss through the sirloin strips till they are covered in flour evenly.
Step 2) Ensure you have the soy sauce, sweetener and lime juice all mixed together in a cup.
Step 3) Heat plenty coconut oil in a wok until very hot. Chuck in the corn flour coated sirloin and fry until dark and crispy. Drain the steak and set aside in a bowl, pour off some oil from the pan and now chuck in the broccoli and cook until it starts to soften – 2 or 3 minutes – then chuck in everything else. Garlic, ginger, chilli flakes , I personally use cayenne pepper because I always have it in, the sweetened soy sauce and lime mixture and cook for a further 2 or 3 minutes.
Step 4) Once the broccoli is nearly done hoy the steak back in to heat through thoroughly and add the spring onions, last, at this point.
Step 5) Once the steak is heated through and cooked to your liking, and broccoli is nice and soft it’s ready to serve. I hope you enjoy it. Mine went well with some chilli and herb sweet potato wedges.
Side Notes
Soy sauce is high in salt. Apart from that, the recipe is all natural healthy ingredients. As I mentioned in my post yesterday, eating a meal high in salt/sodium on a night time can lead to increased water retention the next day so this meal is an example of something you would avoid eating the day before weigh in day. Try to find the best quality low sodium soy sauce you can.
The best sirloin steak money can buy, in my opinion, is from musclefood.com – they have got you covered for all your organic protein needs. In this particular instance, you would probably use their Irish grass fed sirloin steak which is only £30 for 10 steaks. Grass fed meat hasn’t been pumped off growth hormones and is naturally higher in the body fat reducing CLA, natural Creatine and natural Omega oils. Put easily, grass fed steaks are higher in good quality fatty acids whereas steaks from none grass fed animals have little to no nutrition what so ever. Sure grass fed is slightly more expensive but – you eat to live not live to eat.
For frying, coconut oil is best. Coconut oil is the only oil which when exposed to high heats, doesn’t denature and turn to bad unhealthy oil. All other oils, canola, olive, rapeseed etc etc and denature at around 150-200 degrees and turn really bad for you.
Organic Grass fed butter is second best for cooking with, but for this specific recipe we need the pan hot, and butter burns very easily and the taste of burnt butter will transfer onto the food. General frying and roasting, butter is good. Kerrygold is the best butter brand to buy available in most supermarkets. They have the best quality control feeding their cows on grass 312 days per year. Other good brands are yeo valley and Rachel’s organic also available in
most supermarkets and stores but they only feed their animals on grass 60% of the year.
That all being said, everything in moderation. It isn’t the end of the world if you roast in a little olive oil now and again – your body is good at getting rid of anything it doesn’t like. If you do it regularly – for years on end you can expect your bad cholesterol to increase.
Just a comparison to put into perspective in case you are concerned. Most chippy’s and pizza delivery places use the lowest quality, cheapest available canola oil. And it’s exposed to massive temperatures and reheated day In day out. The same as Mcdonalds and other fast food companies. Food from these places is 1,000,000X worse for you than a few home made roasted sweet potato wedges in a dash of organic extra virgin olive oil. So if you aren’t worried about eating out at these places, you shouldn’t be worried about frying in olive oil now and again. If you are worried, then stick to using organic natural grass fed butter and organic coconut oil for cooking with. Keep oils raw to use as dressings on salads and stuff.
Anyway, I hope you enjoy the recipe. As always, these are my just my views for information purposes and are no way intended to replace what your family GP recommends.
My views always bring up controversy, discussions, disagreements and arguments so I’d love to hear what you have to say below, if you agree, or disagree or think the recipe was shit and aaaful – please drop a message into the comments section it’s lovely to know people are actually reading these things and hopefully finding them of benefit.
That’s all for now, see you in the comments.
