Asian or Latin? – Good Anthrocyanin Source
Rich in Antioxidants
A number of Latin American cuisines have recipes for Beef Steak in Black Bean Broth. There are several national versions. Here’s a Chinese one, in a restaurant-sized quantity that would serve about four people along with other Chinese dishes.
You can make it with reduced quantities of Beef Steak and Bean Curd if you want to improve the Meat or Protein to Vegetable ratio.
In Traditional Chinese Medicine, Beef is considered to be Warm and Sweet in nature. It is held to stimulate the circulation and reduce inflammation.
Black Beans are considered Warm in nature. They are high in fiber and a good source of protein, although incomplete. Black Beans are rich in antioxidant compounds called anthocyanins that help prevent against cancer.
Beef Steak in Black Bean Broth
2 tablespoons Black Bean Sauce, plus 1 teaspoon
1 tablespoon Peanut or other Vegetable Oil
1 clove Garlic
1 Sirloin Steak, 1 pound
4 cups Beef Stock
1 tablespoon Soy Sauce
½ teaspoon Salt
Chilli Paste or Red Pepper Flakes, to taste
1 pound firm Bean Curd, cut in half-inch cubes
1 Green Onion
1 bunch Watercress
First lay out al the ingredients in the order they will be used.
Peel and mince the Garlic clove.
Cut the Bean Curd in half-inch cubes
Mince the Greee Onion.
Rinse the Watercress/ Doiscard the tough stems. Chop the leaves.
The Beef Stock can be home made. Or you can use canned, which could be low-sodium. If a lower-sodium dish is desiree, feel free to omit the Salt.
Make a Mixture of Black Bean Sauce, Oil and Garlic.
Using a very sharp knife, cut the Steak across the grain in the thinnest slices possible. Put in the Mixture. Mix well to coat all the slices with The Mixture. Put in the refrigerator for a quarter hour.
To finish the dish heat a wok over medium fire until it is hot.
put in the Beef Broth, a teaspoon of Black Bean Sauce, Soy Sauce and Salt and Chili Paste or Chili Pepper if you are using them. Bring to boil. Put in the Steak slices and stir,
Then put in the Bean Curd, Green Onion and Watercress and cook for just one minute, stirring. Remove from fire and serve with White Rice.
Total cooking time is under two minutes. You have a dish which incorporates Onions and Watercress with Tofu and a small amount of flavorful Beef in a relatively low sodium cooking style.