One Pan Beef & Veggie Dinner
Thinly sliced, melt-in-your-mouth steak, crisp-tender snap peas and garlicky bok choy, all come together in a one-pan simple dinner.
While beef is not a staple in the Mediterranean Diet, it is certainly not off limits, especially when eaten only occasionally. Here, paired with generous servings of veggies, it is a great weeknight meal. BE BRAVE and add other vegetables too, like sliced shitake or portobello mushrooms, or even crisp green beans or sliced zucchini.
Some tips to consider when making this dish
* The right cut of meat -flank steak or sirloin are best. When thinly sliced, (see Chef Note), these cook a lot faster than less expensive stewing meats which won’t cook to perfection in the short stir fry time.
*The cornstarch adds a nice crust to the meat and also acts to thicken your sauce, don’t skimp on this.
*When cooking the meat, cook in small batches and preferably in a cast iron pan. This allows your meats to sear and brown, versus steam from too much in the pan at the same time.
Let’s stir fry!!
Blistered Steak Stir Fry with Veggies
Ingredients
(* indicates my preferred ingredients – see notes for alternatives)
1 lb flank steak
3 tablespoons cornstarch
¾ teaspoon kosher salt
4-6 tablespoons O&V Garlic EVOO *
1 teaspoon minced ginger or ginger paste
4-6 cloves garlic, minced
4 baby bok choy, halved or quartered lengthwise
½ lb sugar snap peas
1 fresh red chili, sliced
1 bunch green onions, sliced, white and green parts separated
2 tablespoons honey
3 tablespoons low sodium soy sauce
1 tablespoon Sambal Oleak
2 tablespoon oyster sauce (optional, but delicious)
1 cup basil leaves, slightly torn
Cooked rice to serve with
Preparation
In a bowl or cup measure, combine the soy sauce, honey, sambal, oyster sauce and 3 tablespoons of water.
Cut the steak into thin slices across the grain (see Chef Note), then into 2-inch lengths. Toss the steak slices with the cornstarch and salt until well coated and combined. On a medium-high flame, heat 1-2 tablespoons of oil in a cast iron pan or large non-stick skillet. Stir fry the beef in batches until well browned but not fully cooked (about 5 minutes per batch of meat). Add additional oil as needed between batches of meat. Remove the steak to a plate.
Reduce the heat to medium, and in the same skillet add remaining oil. Add the bok choy and cook for 3-4 minutes till crisp-tender. Add the sugar snap peas, white part of the green onions, sliced chili, ginger and garlic. Stir fry for 1-2 minutes till fragrant.
Add back the steak. Stir and then pour in the soy/honey/water combination. Stir and toss frequently until everything is coated with the sauce and the meat is fully cooked (about 3-4 minutes)
Serve over cooked rice topped generously with torn basil and garnished with sliced green parts of the green onion
Serves 4
Active time 30 minutes Total Time: 30 minutes
Chef Note
Flank steak and skirt steaks have a nice rich beefy flavor but lack the fatty marbling of more tender cuts. They are ideal for fajitas and stir fries but remember when cutting a flank steak or skirt steak, to cut across the grain to get tender mouthfuls of meat. Cutting with the grain will result in unpleasantly chewy pieces.
Notes
* The Garlic EVOO adds a nice additional layer of garlicky flavor and the Oyster sauce adds a sweet, savory and tangy flavor.
All highlighted products are available at Oil & Vinegar stores
Categories: Entrée, Gluten Free, Dairy Free, Steak Stir Fry, Garlic EVOO, Asian Flavors, Mediterranean Lifestyle, Oyster Sauce,
