EatingWell's Jessie Price shows you how to cook healthy Chinese food by making a beef-and-broccoli recipe with less sodium. The healthy cooking techniques she shares on how to cut salt and sodium when cooking Chinese food recipes at home can help you cook other healthier Chinese food recipes.
Hi, I'm Jessie. I'm here in the EatingWell Test Kitchen and today I am going to show you how to slash sodium and cook up healthy makeovers of Chinese takeout right in your own home. I am making Stir-Fried Chile Beef & Broccoli. So I start out with my steak; I have flank steak. I'm going to cut it really thinly across the grain; cutting it thinly will help it absorb marinade quickly. And going across the grain keeps it from being chewy. For my marinade I have minced ginger, minced garlic, cornstarch, sherry, pepper, just a half teaspoon of salt and two teaspoons of reduced-sodium soy sauce. Now both the salt and the soy sauce are essential for flavor. But the key here is to just use them in a limited amount, and you'll be okay with sodium. Stir that all together, get your beef in there and let it rest. Next we're going to finish up the sauce. It's going in at the end of our stir-fry with hoisin, Sriracha and a little bit more sherry. Now the sherry I'm using is the kind that you can buy at the liquor store, not cooking sherry because that has added sodium in it. So once that sauce is done, we're ready to cook. I'm going to use my wok. I can also use a stainless-steel skillet if I want to. I put in one tablespoon of canola oil, turn the heat up to high and make sure it gets good and hot. The way we know it's hot is we drop a little water in there. If the bead evaporates within one to two seconds, you're ready to go. Add your beef in a single layer and let it sear well, about a minute. Then you can start stirring. Keep on stirring it until it starts to cook through. It doesn't have to cook through all the way yet, it can still be a little pink. That's good, transfer it to a plate. Add in a little bit more oil and then we're on to the veggies. Add in onions to the wok and cook those, stir them. Add in your broccoli. Cook and stir that. Then the beef goes back in. Stir it together and then we're going to add in our hoisin and Sriracha mixture. Stir it until the beef is cooked through. And you're done. Serve that up with some brown rice for added fiber. With this stir-fry you've just saved yourself 425 calories and over 2,500 milligrams of sodium compared to what you might get in a chain restaurant. For this recipe and more healthy recipes come to eatingwell.com.