Sunday, July 23, 2017
Beef, Broccoli and Mango Stir-Fry
DINNER IN MINUTES MAR 13, 2013
The taste of this dish skews slightly retro, a little bit sweet-and-sour. Using a mango that's ripe makes all the difference. From chef-cookbook author Aliza Green: If the area around the stem looks plump and round, and the fruit has a sweet, fruity aroma and is slightly soft to the touch (like an avocado), you're good to go.
Serve on its own, or with steamed rice or Asian noodles.
SERVINGS: 3 - 4
1/3 cup homemade or store-bought no-salt-added chicken broth
2 tablespoons ketchup
2 tablespoons apple cider vinegar
2 tablespoons low-sodium soy sauce
2 tablespoons sugar
2 teaspoons cornstarch
1 teaspoon chili garlic sauce, or more to taste
8 ounces top sirloin or skirt steak
Freshly ground black pepper
1 small yellow onion
About 13 ounces broccoli stalks
1 yellow or orange bell pepper (optional)
1 large (about 13 ounces) mango
2-inch piece fresh ginger root
2 cloves garlic
2 tablespoons peanut oil
Leaves from 4 to 6 stems cilantro
Combine the broth, ketchup, vinegar, soy sauce, sugar, cornstarch and chili garlic sauce in a mixing bowl, stirring to incorporate.
Cut the meat into thin strips that are no more than 3 inches long. Season with salt and pepper to taste, then add them to the mixing bowl as you work. Toss to coat.
Cut the onion in half, then into thin half-moons. Cut the broccoli florets into bite-size pieces; peel the stalks and cut them into thin slices. If using the bell pepper, cut into thin strips, discarding the seeds and membranes. Peel the mango, then cut the flesh into medium dice. Peel and mince the ginger and garlic, which can be combined as you work.
Heat a wok or large, deep-sided saute pan over medium-high heat. Add the oil; once it has started to shimmer, swirl to coat. Add the onion and sliced broccoli stalks. Stir-fry for 2 minutes, then add the bell pepper, if using, and the broccoli florets, ginger and garlic. Stir-fry for 2 or 3 minutes, just until the florets begin to soften and change color.
Add the meat and its marinade; stir-fry until the meat loses its raw look and the marinade is well incorporated and forms a slightly thickened sauce. Stir in the mango; cover and reduce the heat to low; cook for about 3 minutes.
Meanwhile, finely chop the cilantro leaves.
Uncover and taste the stir-fry; add chili garlic sauce as needed. Divide among individual plates or bowls; garnish with the cilantro. Serve right away.
Adapted from "One Pan, Two Plates: More Than 70 Complete Weeknight Meals for Two," by Carla Snyder (Chronicle, April 2013).
Tested by Bonnie S. Benwick.
Calories per serving (based on 4): 250
% Daily Values*
Total Fat: 9g 14%
Saturated Fat: 2g 10%
Cholesterol: 20mg 7%
Sodium: 540mg 22%
Total Carbohydrates: 28g 9%
Dietary Fiber: 4g 16%