Tag: broccoli florets

Lighter Beef and Broccoli

I looked back and saw that I had included other beef and broccoli recipes, but not this one for some reason. It just happened that a friend gave us a small picanha (tri-tip sirloin) which she had mistakenly thawed and wasn’t sure what to do with it. After slicing it up and marinating it, the result was very good.

It may seem complicated,but it really wasn’t!

Lighter Broccoli Beef

Ingredients

serves 4

  • 1-1/4lb flank or sirloin steak, cut very thin against the grain
  • 1/2 cup + 2 Tablespoons reduced-sodium gluten-free Tamari, divided
  • 2-1/2 Tablespoons gluten-free flour, divided (potato starch)
  • 3/4 cup gluten-free low-sodium chicken broth
  • 1/4 cup brown sugar
  • 1 Tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 3 cloves garlic, minced
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon red chili pepper flakes (or more or less)
  • 1/4 cup + 2 Tablespoons water, divided
  • 4 cups broccoli florets
  • 2 Tablespoon peanut oil, divided
  • cooked rice, for serving

Directions

1. Add sliced steak, 2 Tablespoons gluten-free Tamari, and 1 Tablespoon gluten-free flour to a large Ziplock bag then seal and squish to evenly coat. Place the bag into the refrigerator to marinate while you prepare the rest of the dish.

2. Add remaining 1/2 cup gluten-free Tamari, remaining 1-1/2 Tablespoons gluten-free flour, chicken broth, brown sugar, 2 Tablespoons water, rice vinegar, sesame oil, garlic, ground ginger, and red chili pepper flakes to a bowl then whisk to combine and set aside.

FYI, I doubled the amount of this part to have more sauce for the rice!

3. Heat a large wok or non-stick skillet over high heat then add remaining 1/4 cup water. Once simmering, add broccoli then stir fry until crisp tender, 2-3 minutes. Remove to a plate then set aside.

4. Heat 1 Tablespoon oil in wok then, once hot, add 1/2 the marinated beef in one layer. Let sit undisturbed until seared, 30 seconds, then stir fry until just barely cooked through (some pink still showing is ok.) Remove to plate with broccoli. Heat remaining Tablespoon oil then stir fry remaining beef and add to plate.

5. Add sauce to wok then simmer until slightly thickened, 2-3 minutes. Add cooked broccoli and beef back into the wok then simmer until everything is heated through, 1 minute. Serve over cooked rice.

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Honey Mustard Pork Chops with Broccoli

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Recently we were able to find some parsnips here in Mexico. I found this recipe some time back and found it amongst my other recipes…too late! We already had eaten the parsnips…darn! Nevertheless  I ventured forth with this recipe omitting the parsnips. It still is a great recipe. Maybe next time if I ever find parsnips again…

Honey Mustard Pork Chops with Parsnip and Broccoli

Ingredients

  • 2 Pork Chops, Thick cut bone in pork chops
  • 400 g Parsnips (omitted this time) *
  • 350 g Broccoli
  • 1 Tbsp Strong English Mustard
  • 1 Tbsp Wholegrain Mustard
  • 1 Tbsp Worcestershire Sauce
  • 1 Tbsp Honey
  • 35 g Butter
  • Salt and Pepper, to taste

Instructions

  1. Bring a pan of water to the boil and add a generous amount of salt. *
  2. Peel and cut the parsnips in half and then add to the boiling water and parboil for 10 minutes. *
  3. Trim up your pork chops, I like to French trim mine because it means less mess fingers when I pick up the bone to gnaw it clean later.
  4. Break your broccoli down into florets.
  5. After your parsnips have been boiling for 10 minutes remove from the water and place in a sieve to steam dry for 2-3 minutes. *
  6. Heat a pan that will transfer to the oven over a high heat.
  7. Mix together the mustards, honey and Worcestershire sauce and season with salt and pepper to taste.
  8. Melt the butter in a hot pan and then toss in the parsnips and caramelize for 4-5 minutes to get a nice colour. *
  9. Season the pork chops with salt and pepper and nestle into the pan.

10.Pour over the honey and mustard sauce.

  1. Add in the broccoli and roast in the oven for 30 minutes or until the thickest part of the pork chop reaches 58°C or 135°F.
  2. Rest with a lid on for 5 minutes or until the temperature of the chop reaches 62°C or 145°F

Honey Garlic Shrimp

Super supper meal! It does require a little time for marinating the shrimp, otherwise it is a KISS recipe! Instead of brown rice, I prepared some of the…you guessed it…Costco Ancient Grains!

Honey Garlic Shrimp

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Ingredients:

  • 1/3 cup honey
  • 1/4 cup soy sauce (I use reduced sodium)
  • 1 Tablespoon minced garlic
  • optional: 1 teaspoon minced fresh ginger
  • 1 lb. medium uncooked shrimp, peeled & deveined
  • 2 teaspoons olive oil
  • optional: chopped green onion for garnish

Directions:

  1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl.
  2. Place shrimp in a large zipped-top bag or Tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and prepared the Ancient Grains according to the directions).
  3. Heat olive oil in a skillet over medium-high heat. Place drained shrimp in the skillet. Cook shrimp on one side until no longer pink– about 45 seconds– then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more.
  4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.

TIP…when a recipe calls for minced ginger, I take out some of the ginger I keep in the freezer. Whenever I need some, I just grate it, rind and all depending o the amount I need, into the dish and put the ginger back in the freezer.

 

Broccoli Casserole from Scratch!

Must be the cold season down here as I realize I am posting another casserole. I have always enjoyed broccoli casserole but was never quite happy with the mushroom soup. Et voila? Pinterest to the rescue. Served this to company with a lite salad and baked potatoes. All agreed it was really good. Hope you will try it…Easter is coming and this would be great for a buffet.

Broccoli Casserole From Scratch
Serves: 8 servings

Made completely from scratch, this broccoli casserole is filled with fresh broccoli, mushrooms, cheddar cheese, and a homemade cream sauce. A buttery, cheesy breadcrumb topping adds a crispy finishing touch to this classic dish.
Ingredients
• 2 ½ lbs. broccoli florets, cut into bite-size pieces (about 8 cups)
• 6 tbsp. butter, divided
• 1 cup finely chopped button mushrooms
• ¼ cup flour
• 1 cup milk (whole or 2% preferred)
• ½ cup half-n-half (I omitted with no appreciable difference)
• ½ tsp. salt
• ¼ tsp. freshly ground black pepper
• ½ cup Greek yogurt
• 1 cup finely chopped yellow onion
• 1 egg, lightly beaten
• 1 ½ cups grated cheddar cheese, divided ( I used old white cheddar)
• 1 ¼ cups whole-wheat breadcrumbs (homemade* or store-bought), divided
Directions
1. Preheat oven to 350 degrees F. Lightly spray a baking dish with cooking spray.
2. Bring a large pot of water to a boil. Add broccoli and boil for 4 minutes. Transfer to a colander, rinse with cold water, and drain. Place broccoli in a large bowl.
3. Meanwhile, melt 1 tablespoon of the butter in a medium saucepan over medium-low heat. Add the mushrooms and cook until soft, about 4 minutes, stirring occasionally. Transfer mushrooms to the bowl with the broccoli.
4. In the same saucepan, melt 4 tablespoons of the butter over medium heat. Whisk in the flour until smooth; cook, whisking constantly, 30 seconds. Whisk in the milk and half-n-half. Bring to a low simmer and continue to whisk constantly until thickened. Remove from the heat and stir in the salt, pepper, and Greek yogurt.
5. Pour sauce into the bowl with the broccoli and mushrooms. Add the onion, egg, 1 cup of the cheddar cheese, and ½ cup of the breadcrumbs. Stir to combine. Transfer to the prepared baking dish.
6. Melt the remaining tablespoon of butter and stir into the remaining ¾ cup breadcrumbs. Stir in the remaining ½ cup cheddar. Sprinkle breadcrumb topping over the casserole.
7. Bake for 45 minutes, until filling is hot and bubbly. Check after 30 minutes and cover with foil if topping is browning too quickly. Let stand 10 minutes before serving.

Acknowledgments to Kristine’s Kitchen – kristineskitchenblog.com