Weekend Cooking: Beef and Shiitake Stir Fry

Over the last few years I have shared a number of posts about memorable meals. These have ranged from a simple meal of bread and cheese in France to goulash and chocolate cake for breakfast in Hungary but this week I wanted to talk about a meal that I had closer to home.

Many, many years ago I went out to a Chinese banquet with a group of friends. I don't remember the name of the restaurant, but I do remember it was in the centre of Adelaide and I think you had to go downstairs to get to it. I have no idea what else we ate, but one of the courses was a beef and broccoli stir fry with oyster sauce. It was so delicious. Ever since them I have been in search of a repeat of the perfect experience, with mixed success. I quite often order beef and vegie stir fry in oyster sauce which is good, but just not quite as good as I remember. Maybe I have remembered it as much better than it actually was.

When I was first diagnosed with diabetes I borrowed a number of books from the library including the 4 Ingredients Diabetes book which is endorsed by Diabetes Australia.  I was pleased to find a recipe for Beef and Shiitake Stir Fry in there which I thought was probably worth trying. I have had mixed results with the 4 ingredients cook books in the past. I have used them to try some new ideas and then gone onto explore more complex recipes with more success at a later date. For example, a while ago I tried a tomato and pasta recipe that I thought was pretty bland but then that led me to try a recipe for Pasta Pomodoro which was delicious and wasn't that much harder that the 4 ingredients cook book.

One thing I liked from this recipe is that it challenged me to use ingredients I wouldn't normally use. Broccolini is a vegetable that I must confess I didn't really see the point of. Why not just used normal broccoli, but having used it in this recipe I have now gone on to buy some baby broccoli too which I am usually having with steamed fish and brown rice which is really delicious. The other thing is that shiitake mushrooms aren't always available from my supermarket so it is interesting to see what difference different types of mushrooms make to the taste.

The boy isn't particularly fond of this recipe but I like it enough to have made it a few times. Maybe he'll come round once I serve it up a few more times. That has happened before.  I usually serve it up with steamed basmati rice and take the leftovers to work for lunch over a couple of days. Maybe now I need to go and search for a more complex and subtle flavour combination. Watch this space.

Beef and Shiitake Stir Fry


500g rump steak, sliced
2 bunches broccolini, cut into 4cm lengths
200g shiitake mushrooms, sliced
4 tablespoons of oyster sauce

Heat a nonstick wok or frying pan over high heat. Add 2 tablespoons water, the beef, broccolini, and mushrooms; season to taste with pepper. Stir fry until the beef is just browned, 2 to 3 minutes. Add the oyster sauce and stir-fry until well coated and the vegetables just tender

Author's note:

I used oyster sauce which is high in sodium simply because I had it. To lower the sodium you could substitute oyster for black bean or hoisin sauce if you have them. To increase carbohydrates, toss through 400g of cooked rice noodles, though you may need a little extra sauce. Simply create by mixing 2 tablespoons of water from the cooked noodles with 1 tablespoon of oyster sauce.

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