Lean Beef and Broccoli with Garlic and Ginger

Amounts below match 2 servings. Each serving is still about 38g protein and 6g fiber. Salt amounts assume kosher salt — if you use table salt, use half.

• 12 oz sirloin or flank steak
• 4 cups broccoli
• 3 cloves garlic
• 1 tbsp fresh gingerminced
• 1 tsp white rice misorice miso keeps this gluten-free
• ½ lemon
• 1 tbsp apple cider vinegar
• 1 tsp honey
• 1 ½ tbsp extra-virgin olive oil
• ½ tsp kosher salt
• ¼ tsp black pepper

Protein and fiber are estimates for teaching, not a medical plan.

How to cut and prepare

Open a card before you start chopping. The picture shows the shape you are aiming for.

Slice beef thinHide

1. 1

   Put the steak in the freezer for 15 minutes if it is too soft to slice. Cold meat cuts cleaner.

2. 2

   Look for the grain — the lines running through the meat. Cut across those lines, not along them, so each bite is tender.

3. 3

   Slice about ¼ inch thick. Pat the slices dry before they hit the pan.

Common mistakes

• Slicing with the grain. The strips will be chewy even if you cook them right.
• Piling cold wet beef into a crowded pan. Cook it in two batches so it sears.

Cut broccoliShow

Mince garlicShow

Peel and mince gingerShow

Juice a lemonShow

Cook it

You will need: A large skillet, A knife and board, A small bowl, Tongs.

1. 1

   Slice the beef across the grain

   If the steak is soft, freeze it for 15 minutes so it slices cleanly. Find the lines in the meat and cut across them into strips about ¼ inch thick. Pat the strips dry. Cut the broccoli into even florets and slice the peeled stem.

2. 2

   Mix the sauce

   Stir the miso with the lemon juice until smooth. Add the vinegar and honey. Mince the garlic and ginger. Put the sauce and the aromatics next to the stove.

3. 3

   Sear the beef in two batches

   Heat 1 tablespoon of oil over medium-high until it shimmers. Add half the beef in one layer. Leave it 1 minute, then toss and cook about 1 minute more. It should be browned outside and still a little pink inside if you like it tender. Move it to a plate and repeat with the rest. Crowding the pan boils the meat.

4. 4

   Broccoli, then everything back in

   Add the remaining oil and the broccoli with a pinch of salt. Cook 3 minutes, stirring once. Add 2 tablespoons of water, cover for 1 minute, then uncover. The broccoli should be bright and just tender. Add garlic and ginger and stir 30 seconds. Return the beef and the sauce. Toss 30 seconds. Taste, and add salt only if it needs it.