Friday, February 6, 2015

Allergy-Friendly Orange Beef Broccoli

I love Asian food, but with peanut oil, fish sauce and oyster sauce it's pretty much an allergy nightmare for our family. And if you're allergic to soy, forget it. 
But you can make your own. It's still delicious and free from all those allergens.
Feel free to add more veggies. I used broccoli, red pepper, bok choy and scallions in the one pictured below.

For use in other recipes, I often replace soy sauce with a combination of beef or mushroom broth, molasses, rice vinegar and salt.

This recipe is free of the top 8 allergens (egg-free, dairy-free, wheat-free, peanut-free, tree nut-free, soy-free, fish-free and shellfish-free).
For a vegan version, omit the meat for a veggie stir-fry.


Orange beef broccoli

Vegetable Oil
1 lb. lean beef or buffalo meat
1 lb. broccoli florets
1 clove garlic minced
1 teaspoon minced ginger
Juice from 1 large orange 
2 tablespoons white or rice wine vinegar
1 teaspoon molasses
1 tablespoon brown sugar
1/4 teaspoon salt

Slice the meat into thin strips.
In a large mixing bowl combine the orange juice, vinegar, brown sugar and salt. Add the meat to the bowl and marinate for at least 30 minutes in the refrigerator. 
Prepare rice according to package directions.
Remove the meat from the marinade, but do not discard it. Heat the oil over medium high heat  in a wok or large skillet.
Cook the meat until browned on both sides.
Transfer the meat to a plate.
Add more oil to the wok/skillet if necessary.
Add the garlic and ginger and cook for 30 seconds.
Add the broccoli and cook until almost tender, about  7 minutes. 
Add the marinade to the skillet and bring to a boil. 
Add the beef back to the skillet.
Cook until the meat and broccoli are done and the sauce is thickened, about 2-3 minutes.
Adjust seasoning.
Serve over rice.

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