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    WHEAT_ON_TRIAL   48,314
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Quick and Easy Beef and Broccoli

Tuesday, July 23, 2013

Between work and social engagements, I havenít been able to devote much time to keeping up with The Fresh 20 menus ( wp.me/p1N36Q-3Q ) or recipes Iíve found on various Paleo sites ( wp.me/p1N36Q-9Z ). The Fresh 20 caters to the busy working woman, but even so Ė lengthy trips to the grocery store and marathon food preparations on Sundays just havenít been on my priority list.

Iíve been making use of what I have on hand, which is good because it cleans out my pantry and has saved me some money on the grocery bills the past two weeks. I had some beef chuck that I purchased back when my friends visited a few weeks ago Ė I thought the beef would be great for making kebabs ( wp.me/p1N36Q-dq ) since it was already cut into the right size chunks. However, after realizing I was going to have a ton of leftover chicken after making just one skewer, I decided to freeze the chuck for another day.

Which turned out to be today! I rarely get the opportunity to use my wok, a treasured hand-me-down from my mother. When she moved to Florida a few years ago and had to pare down her belongings, I felt like I made out big time when she gave me her wok. I think itís from 1972 Ė and I think she might have gotten it from a garage saleÖ so there are probably many gluten-related reasons I probably shouldnít use it. But I donít think Iíll ever let it expire.

Ingredients

1 tbsp grapeseed oil
2 cloves garlic, minced or pressed
2 lbs Beef chuck (usually used for making stews, but hey, why not stir fry?)
1 large onion, chopped
1 package frozen broccoli
1 tbsp gluten free soy sauce
1 cup cooked rice (feel free to cook it as you are preparing the rest of the stir fry Ė the whole process takes about 20-25 minutes)

1. Heat oil in your motherís hand-me-down over medium high heat. Once hot, add garlic and then the beef (carefully to avoid splatters!) Stir until sufficiently browned, about 10 minutes.
2. Add onion and broccoli. Continue to stir and cook an additional 10 minutes, until broccoli cooks through (about another 10 minutes).
3. Add soy sauce and stir for one minute.



And thatís it! Serve over your rice. This makes 5 servings

Nutrition Info

- Calories: 430
- Carbs: 33g
- Fat: 13g
- Protein: 43g

A little bit higher in carbs than I was expecting, but I suppose you could forgo the rice if itís a big deal. Honestly, I felt great after this Ė very full and satisfied.
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  Member Comments About This Blog Post:

LILLITH32 7/24/2013 1:06AM

    Oh, yum! I would have to figure out a replacement for rice - maybe more veggies? but sounds fantastic! emoticon

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WOUBBIE 7/23/2013 11:00PM

    Reminds me of the Christmas that I gave everyone in the family a wok. It was probably about 1980 or so. They looked alot like that one, actually!

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NOWYOUDIDIT 7/23/2013 8:45PM

    I LOVE beef and broccoli! Never thought of gluten free soy sauce!

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FERGSGIRL2 7/23/2013 8:15PM

    sounds so good! thanks for sharing!

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