Starting a Healthy 2014 with Brussels Sprouts and Steak Stir Fry

_PMP1864brusselsprouts-and-steak-Brussels Sprouts and Steak Stir Fry

When I look back on 2013 I think of the wonderful memories we had while traveling in British Columbia and Seattle. I loved the west coast so much I am going back next week for another visit. I also spent time in 2013 learning food styling at the culinary institute at George Brown College.

2013 was also a good year for my blog. I had more than 6300 visitors from 87 countries throughout the year. The most popular post of the year was Adventures in Baking Ukrainian Easter Bread-Paska.

Writing a blog is a labour of love. I love sharing my adventures with my readers. I also love pushing myself to try new foods and to develop my culinary skills. I love styling and photographing the dishes when they are done. It is great fun creating a mood or a style that matches the dish and makes it look irresistible.

Most of all, I love the new friends that I have made while writing this blog. I really enjoy reading other people’s stories. I read dozens of blogs every week to catch up on the news and to see what everyone is cooking. In 2013 my favourite blogs included Hold the Gluten Please, Cooking in Sens, Anna Shortcakes, Apt 2B Baking Co., and Baking with Sibella.

I hope you continue to visit in 2014 while I cook up a mixture of healthy recipes, decadent baked goods and culinary adventures.

This stir fry of brussels sprouts with steak and carrots makes a healthy meal for families on the go. It is quick and easy but it is chock full of flavour. I know some of you are thinking that brussels sprouts do not have flavour. Well, I can tell you honestly that I did not like brussels sprouts when I was younger. I think it must have been because I had only tasted sprouts that had been boiled until they tasted like bland little balls of boiled cabbage.

A few years ago a friend made me some oven roasted sprouts and I was shocked at how good they tasted. They were slightly crunchy and full of sweet flavour. Now I enjoy them by roasting, sautéing them, stir frying them or steaming them.

Did you know that brussels sprouts have been found to contain high amounts of sulforaphane which reduces your risk of cancer and other properties that lower your cholesterol? These little balls of goodness hold some of the same attributes that are found in kale and other green leafy vegetables. Brussels sprouts can be delicious and good for you at the same time.

Ingredients:

3 tbsp. oyster sauce
3 tbsp. reduced-sodium soy sauce
2 tbsp. unseasoned rice vinegar
4 tbsp. vegetable oil, divided
1 lb. brussels sprouts, halved
8 oz. flank or skirt steak, thinly sliced against the grain
Kosher salt
4 scallions, whites chopped, greens sliced
3 garlic cloves, sliced
2 tbsp. chopped peeled ginger
2 medium carrots, peeled, thinly sliced on a diagonal
1 sweet orange or red pepper, sliced thinly
Basmati rice (for serving)

Directions:

Whisk oyster sauce, soy sauce, vinegar, and 1/4 cup water in a small bowl; set sauce aside.

Heat 2 tbsp. oil in a large skillet over medium-high heat. Add brussels sprouts and cook, tossing occasionally, until golden brown, about 4 minutes. Cover and cook until crisp-tender, about 3 minutes longer. Transfer to a plate; wipe out skillet.

Season steak with salt. Heat 1 tbsp. oil in same skillet over high heat until just beginning to smoke. Add steak in a single layer; cook until browned, about 3 minutes. Turn and cook until nearly cooked through, about 30 seconds. Add to brussels sprouts.

Heat remaining 1 tbsp. oil in same skillet. Add scallion whites, garlic, and ginger and stir until fragrant, about 1 minute, adjusting heat as needed. Add carrots and peppers and cook, tossing occasionally, until carrots are slightly softened, about 2 minutes.

Return brussels sprouts and steak to skillet and add reserved sauce. Cook, tossing occasionally, until sauce is thickened, about 3 minutes. Serve with basmati rice and garnish with scallion greens.

Brussel-sprout-and-steak-stir-fry-v2

Recipe from Epicurious Dinner Rush Magazine

Advertisements

I love to hear your comments. Please join in the conversation.

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s