Paleo Express – Beef with Broccoli

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Beef With Broccoli is an American Classic! I’d say it’s an Asian Classic or a Chinese Classic, but we both know that’s not true.

Regardless, the American version of Chinese food can be flavorful, nutrient packed and good for you. Unfortunately, the variety we find at ‘Scoop It Up” restaurants is packed with sugar, flour, corn starch and MSG. It’s been my goal to combat this through my “Paleo Express” series. If you’re interested in other Asian-American offerings, be sure to search “Paleo Express” using the search field above. You’ll be glad you did. Some of my favorites are Honey Walnut Shrimp and Kung Pao-leo Shrimp and Scallops.

I’m glad to bring Beef With Broccoli to the table. We’ve got Sweet and Sour Chicken in the pipeline as well as Black Pepper Shrimp with Shrooms, so be sure to stay tuned for those…

It’s been a long day at Paleo Central, so I’m going to keep this short.

Thanks for checking out this article. I really hope you give this a try as it doesn’t get much easier.

We’ve got one more day in the work week, so finish strong. No coasting!

Until next time, do your best to…

“Keep It Paleo!”

Your Pal,

Paleo Nick

(TBT to 2009 CrossFit Mountain Regionals…)

PALEO EXPRESS – Beef with Broccoli

Ingredients List:

  • 1 tablespoons olive oil
  • 2 tablespoons fresh ginger, peeled and minced
  • 6-8 cloves fresh garlic, smashed and minced
  • 1.5 pounds stir fry beef (flank or skirt cut cross grain into strips) You can find “Stir Fry Beef” in the meat cooler.
  • 2 oz. Tamari or coconut aminos
  • 1 tablespoon honey
  • 1 tablespoon rice wine vinegar
  • 1 yellow onion, julienned
  • 1 cup red bell pepper, julienned
  • 1 crown broccoli, cut into small florets

Preparation Instructions:

  1. Marinate beef strips in Tamari, honey and rice wine vinegar for a minimum of 1 hour or as long as 24 hours.
  2. Heat a 14″ skillet over medium-high heat.
  3. Add olive oil and ginger and cook for 30 seconds, then, add garlic and stir constantly until garlic begins to toast.
  4. Add marinated beef to the pan, turn heat to high and allow to cook without stirring for 4 minutes.
  5. Stir the beef and continue cooking until all of them moisture evaporates from the pan. The goal is to develop a dark brown, caramelized coating on the meat. When this is achieved, transfer it to a plate and set aside.
  6. Return the pan to the burner and add a little more olive oil and the onions, peppers, and broccoli. Stir fry them until crisp and colorful, or whatever your desired veggie texture is. This should take less than 5 minutes.
  7. When the veggies are where you want them, add the beef back to pan, toss with the veggies, cut the heat and serve!
  8. Pair with my Cauliflower Fried Rice and enjoy!
  9. Whatever you do, have fun! Life is too short not to. And, by all means, do your best to…

“Keep It Paleo!”

Zone Breakdown:

Proteins: (20)

Our protein comes from the beef. WE start with 1.5 pounds of it, but after cooking, it cooks down to about 20oz, and with 1oz equaling one block, that gives us 20 blocks.

Carbohydrates: (6)

We don’t have a lot of carbs, but we have a few in small quantities. First is our garlic, that will give us about ½ block as 10 cloves equal one block.   Additionally, we will get ½ block from the red bell pepper as 2 cups equal one block. We get two carb blocks from the honey as ½ tablespoon equals one block and we are using 1 tablespoon. We also get 2 blocks form the onion as on average, one onion gives us 1 cup when chopped up and ½ cup equals one block. And finally we get about 1 block from our broccoli. 3-4 cups gives us one block, so with one crown of broccoli, depending on how large the crown Is, it will give us around that one block count for a total of 6 carb blocks.

Fats: (9)

Our fats come from our oil that we are using. We have one tablespoon of olive oil and with 1/3 of a teaspoon equaling one block, that gives us 9 fat blocks.

Balancing Act:

This meal is high in protein, and low in carbs and fats, so make sure you bring up the balance of the other two to match your needs and to keep your block balance correct.

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