Orange Beef n' Broccoli

I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time. 

Today I'm stepping outside the bounds of my normal recipe postings to share with you a MEATY iron-rich stir fry that I plan to have as one of my staples in the months ahead. If you recall last summer, I found out I was iron-deficient and decided to add moderate amounts of animal proteins back into my diet, mainly in the form of local, grass fed beef. Fast forward 6 months and I'm back to my normal plant-based diet and actually haven't consumed red meat since my ironman. That said, training is starting to pick up again, I expect it to be a high volume spring, and I don't want to find myself in the same scenario again! To ensure I'm keeping up with my iron needs alongside the bump up in training, I've decided to continue with my mostly vegan diet, continue to take my iron supplement regularly and incorporate one quality serving of red meat per week.

I LOVE stir fry for many reasons, one of those being that it opens the door for creativity in combining whatever ingredients my heart desires. That said, my goal for this particular stir fry was to create a extra iron-rich boost for my diet, so I wanted to incorporate complimentary foods to go alongside my beef.  

As you may already know, combining source of iron in the diet with a quality source of Vitamin C enhances in the digestion and absorption of the iron. In this dish, broccoli and oranges are complimentary to the beef in their provision of flavor and that absorption enhancing Vitamin C. Broccoli also happens to be a quality anti-inflammatory food, another perk for athletes putting a fair amount of stress on their system through vigorous training. You can read more about the specific benefits of each ingredient in this recipe at the bottom of the post!

Many stir fry dishes are chock full of sodium! By using 1/2 tsp Kikkoman Soy Sauce in place of 1/2 tsp table salt, the sodium content of the recipe is cut by 1000 mg !!!  Kikkoman also offers a variety of less sodium products. Simple substitutions here would be to use Kikkoman's Less Sodium Soy Sauce to further cut the sodium content, or  Kikkoman's Gluten-Free Tamari Soy Sauce if you follow a gluten-free regime.  I  have to add that this recipe also pairs well with the use of Kikkoman's Ponzu Soy Sauce, which further enhances the citrusy aroma and taste of the dish! You can view the entire offering of Kikkoman products here, and learn more about the sodium saving benefits of such products through a cool infographic here.

Ingredients

2 heads broccoli, rinsed, stems removed and chopped (about 4 c. florets)
1 c. quinoa, dry measure
1 lb beef tenderloin
1 medium onion, cut into wedges
2 garlic cloves, minced
1 cup orange juice
1 tbsp Kikkoman Traditionally Brewed Soy Sauce
1-2 tsp freshly grated ginger
2 oranges, skin removed, diced into chunks

Directions

1. Rinse and remove stems from broccoli and divide/cut into bite sized florets. Place in a microwave safe dish with approximately 1 cup water. Microwave for 3-4 minutes until softened/steamed. Drain the broccoli, reserving the water to cook the quinoa with, and set aside.
2. Heat 2 cups water in a medium pot to a boil (including your "broccoli water"). Add the quinoa and reduce to a simmer until all the water is absorbed, roughly 8-10 minutes. Set aside.
3. In a large saucepan or wok, warm 1 tbsp olive oil over medium-high heat. Add onions and garlic and sauté 3-4 minutes until golden. Add your broccoli and sauté another 1-2 minutes. Meanwhile, prepare your beef by trimming off all visible fat and slicing into approximately 1" medallions. Continue to remove any visible fat as you divide it up to reduce overall saturated fat content.
4. Clean your wok/pan of excess grease then heat another 1 tbsp olive oil. Add your beef and sauté, turning occasionally until cooked medium-well. Remove from pan and set aside on a paper-towel lined plate to soak up excess grease. 
5. In a small bowl, combine 1 cup orange juice with 1 tbsp Kikkoman Soy Sauce and 1 tbsp white miso paste. Whisk to combine, then pour over the broccoli and onions. Mix in cooked quinoa and orange slices and cooked beef medallions. Stir and sauté another 3-4 minutes to allow flavors to combine and remove from heat.
6. Divide into bowls and top each with a sprinkle of freshly grated ginger, orange zest and additional Kikkoman Soy sauce as desired!

[Makes 4 servings]

About this Recipe:

• Oranges/orange juice provide a zesty flavoring to the stir fry while boosting overall Vitamin C content which helps with the body's absorption of Iron.
• Broccoli is not only rich in Vitamin C, but is also high in anti-inflammatory antioxidants that can help with recovery. Because Vita C is water soluble and will leach out when cooked in water, utilizing the broccoli water for the cooking of the quinoa helps in reserving the vitamin C contribution of the broccoli.
• Research has shown that combining heme iron sources (from animal products) with non-heme iron sources (plant based foods) aids in the absorption of the non-heme iron. The combination of the beef, broccoli, quinoa and orange in this recipe allows all of these foods to work synergistically in providing an iron-rich meal.
• For added benefit, look for "sprouted" quinoa. Sprouted grains are easier for the body to breakdown and digest, therefore increasing the overall bioavailability of vitamins they contain (including iron).