Black Pepper Beef and Stir Fry

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Beef stir-fried in black pepper sauce is a typical Cantonese cuisine and certainly a favourite takeout dish for anyone craving for Chinese cuisine. The most common way of preparing this dish is using beef slices, cooked till soft and tender in a black peppercorn sauce made form oyster sauce and soy sauce and tossed with vegetables like capsicums or bell peppers and onions. Other popular meat used are chicken or pork. Stir-fried dishes are simple to prepare, full of flavour and perfect weekday dinners for everyone. For my gluten free recipe, I am using beef rump steaks cut into cubes ( you can use any lean and tender steak), seared until brown and tender, then stir-fried in coarsely ground black peppercorns sauce made with blackstrap molasses and medium dry sherry. Subsequently, adding fresh and crisp fresh onion, spring onions (shallots) and capsicums, making this dish a delicious and well balanced meal. This recipe is also soy free, dairy free, egg free, nut free, corn free and refined sugar free.

Chinese Restaurant Style Meat (Velveting)

Ever wonder why meat in Chinese restaurant dishes are so soft and tender?! Normally, economical cuts of meat are used in Chinese restaurants, which means meat can be quite tough. The secret to tenderising meat and achieving this type of soft and tender texture for the meat is called "velveting". Simply add baking soda (also called bicarbonate of soda) to raw meat like beef, chicken or pork, mix well and let the meat rest for 30 minutes. Thoroughly rinse and drain the meat, followed by marinating the meat. Usually, marinating ingredients include some corn starch or potato starch (sometimes rice flour), ground white pepper, medium dry sherry, salt or gluten free soy sauce before stir-frying. This process of marinating will also soften the meat giving it a smooth and delicate texture. This method of marinating meat is the method I used in many of my stir-fry recipes, a technique that I learnt from my mum for her home cooking style.

Capsicums (also known as bell peppers or peppers) belong to the flowering plants genus of the nightshade family Solanaceae. They originated in Central and South America and were farmed and eaten as food since many thousands of years ago. The famous explorer Christopher Columbus introduced capsicums to Europe and then the rest of the world. Capsicums are featured as an ingredient in many different cuisines globally. They are not only consumed as food vegetables and spices but also used as medicine. Capsicums have bell-shaped fruits and are distinguished by their vibrant and shiny appearance of different colours comprising of red, orange, yellow and green. Often known as sweet peppers as they do not have capsaisin, a compound that generates hotness in chilli peppers. Capsicums are highly versatile, they can be used raw in salad, added to stir-fry dishes and stews, stuffed, roasted and baked and even pickled.

Furthermore, Capsicums are an excellent source of essential vitamins and mineral like vitamin A, vitamin C and potassium. They are also a good source of dietary fiber, folate/folic acid (vitamin B9), vitamin K, phosphorus, magnesium and calcium. In addition, capsicums have valuable bioactive composites from their flavonoids contents especially alkaloids and tannins, which have anti-inflammatory, analgesic, anti-septic and antioxidant functions. Green capsicums are picked before they completely ripen, whereas yellow and orange capsicums are midway ripen and red capsicums are allowed to ripen fully before being harvested, so they comprise of more beneficial nutrients and higher carotenoid (beta-carotene) contents, essential antioxidants in fruits and vegetables with radiant colours. Health benefits of capsicums include: support healthy eyes and lower risks of age-related eye diseases; boosts the body's immune system; lower risks of cardiovascular diseases; enhance skin health and decreases signs of aging skin; reduce risks of cancer especially pancreas, bladder, prostate, cervical and breast cancers; improves central nervous system health; prevent and cure anaemia; relief symptoms of food poisoning and fungal infections; regulates blood pressure and lowers risks of strokes.

For nutritional values and health benefits of beef rump steak, check out my Braised Beef with Shiitake Mushrooms and Black Fungus recipe.

Black Pepper Beef Stir-Fry

Save to BigOven

March 23, 2019

by Daphne Goh

Beef stir-fried in black pepper sauce is a typical Cantonese cuisine and certainly a favourite takeout dish.

Ingredients

• 8 tablespoons extra virgin olive oil
• 1 kg (2.2 Ib/35.3 oz) grass fed beef rump steak, trimmed and cut into 2 cm cubes
• 3 garlic cloves, peeled and finely minced
• 5 cm ginger, peeled and finely grated
• 1 medium red capsicum, cut into 1 inch pieces
• 1 medium green capsicum, cut into 1 inch pieces
• 1 medium brown onion, halved and cut into wedges
• 3 spring onions (shallots), sliced into 1½ inch pieces lengthwise (white and green parts)
• 2 teaspoons coarsely ground whole black peppercorn
• 2 tablespoons medium dry sherry
• Steamed rice to serve

For tenderising the beef:

• 2 tablespoons baking soda (also called bicarbonate of soda)

For the Sauce:

• 1/3 cup blackstrap molasses
• 1/4 cup medium dry sherry
• 2½ teaspoons salt
• 2 teaspoons potato starch mixed with 1 cup water

For the Marinade:

• 2 teaspoons potato starch
• 1/4 teaspoon ground white pepper

Instructions

1. For tenderising the beef, add the baking soda (bicarbonate of soda) to the beef pieces, mix and rub well. Rest on benchtop for 30 minutes. Then wash thoroughly and drain.
2. Combine the tenderised beef pieces with the marinade in a large bowl and mix well.
3. Prepare and mix the sauce ingredients except the potato starch mixture in a separate bowl. Set aside.
4. Heat up a wok with 4 tablespoons of extra virgin olive oil, pan-fry the beef on medium heat for 2 minutes on each side or until browned. Remove beef and set aside.
5. Add another 4 tablespoons of oil to the wok, then add garlic, ginger, and ground black peppercorn and stir-fry until black peppercorns are aromatic and garlic is lightly golden on low heat.
6. Add all the capsicums, onion, spring onions (shallots) and medium dry sherry and stir-fry for 1 minute on high heat.
7. Return the beef to the wok and stir-fry for another 2 minutes on high heat.
8. Then add the sauce mixture prepared in step 3 and stir-fry for 2 minutes on high heat.
9. Add the potato starch mixture and bring to a boil. Continue to stir-fry until the sauce thickens and the dish is heated through.
10. Serve immediately with rice.

Amount Per Serving:
Calories		630.67 kcal
% Daily Value*
Total Fat 38.83 g		59.7%
	Saturated Fat 10.6 g	53%
	Trans Fat 0.0 g
Cholesterol 125.0 mg		41.7%
Sodium 1365.6 mg		56.9%
Total Carbohydrate 31.28 g		10.4%
	Dietary Fiber 2.61 g	10.4%
	Sugars 17.58 g
Protein 36.37 g

Vitamin A 7.36 %		Vitamin C 62.68 %
Calcium 9.28 %		Iron 26.76 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Healthy gf Asian

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