My cooking - pan fried steak

As I may have told some of you about how to make a healthy meal of steak, here is a photo for the lunch I just took. I didn't get those steak from Australia or USA...etc. In fact, I often prefer using some fresh meat instead of meat being frozen for quite some time. Though I read an article from San Francisco that there was a steak house over there, freezing steak for 20 years. Yes, 20 years and they said the steak turned deep brown dark, and claimed such steak is the best in taste. I think that's true but for health reason, I prefer buying local fresh cut beef from the market. So today I couldn't find the beef filet. Then I turned to this piece of lean cut. You may wonder it would be too hard to chew, right? So tell you a good way I learn from Jamie Oliver. Put this lean cut into a plastic bag or plastic wrap. Then punch the meat with your bare fist. Or if it's not elegant for you as a lady, you can use the back of the Chinese chop knife (heavy one with thicker back) to hit it. I still prefer the masculine way. So no matter how lean the meat is, it will make the meat tender without using any tenderlizer or soda powder...etc. Oh, don't use those things it will destroy the nutrition of meat. If you use, use sugar as a substitute. Ok, then after punching it for about 2-3 minutes, I put some mixed herb and black pepper I bought from Cannes.

Rinse the broccoli. I eat the stem and cut the stem in slices too. No need to boil it in hot water. If you are afraid of the little worm, put some salt in the water, and rinse it. Anyway, I would swirl the broccoli in the water to spin anything unwanted from the broccoli. Ok, then cut it. I would cut half of the bigger branches vertically so that it is easier to be done. I don't suggest the so-called "flying water (boiling)" for vegetable as it will lose the nutrition. Some people would be worried about the chemical stuff left in the vegetable. However, if we rinse the vegetable enough, I don't think it's a worrying factor. OK, prepare 2 gloves of garlic. Crush it. OK, heat the wok to medium high heat. I use very very small amount of grape seed oil (it smells better than olive to me) in the wok. Then put the steak in it. Let it stay for 1 minute something until you smell the burnt aroma. Turn it over, pan fry for another 1 minute. It depends how done you want it. If you don't wanna see the blood, then turn over it again for another half minute. By the way, I would cut the steak in around 0.8 to 1 inch thick, for this cooking time. Then take out the steak. turn the heat to low heat. Don't wash the wok. There will be some brown stuff left in the wok and that's the thing for becoming stock later on. Put some oil again and the crushed garlic. let the garlic brown a bit. Turn to medium high heat. Then put the broccoli, with a slight dash of rock salt, and sugar (not too much - only 1/4 tablespoon). Stir fry the broccoli a bit around 30 seconds. Then pour in 1 soup spoon of water and quick stir fry it. You will see the hot steam turning around in the wok. That's the key point to make the broccoli to get done. Don't pour in a great amount of water in one time. You need to pour the water little by little so as to make the hot steam in the wok. Then after you see the wok is a bit dry, pour in another soup spoon of water. Keep on quick stir fry it. Then there should be some juicy coming out from the beef (as it's a fresh cut, there should be some juice and blood). Pour the juice in the wok. Then you need to judge how much water is in the wok. If there is about 1-2 soup spoon water, you should add another 1.5 spoon of water. Cover it with a lid. Turn the heat to medium. Let it cook for about 1 minute until you feel it turns softer. Remember an important step. Cover it only for once. Don't cover it twice as the vegetable will turn a bit yellow if you do so. So the best is you use a glass lid that you can see it. If you don't want it too plain, you can put some slight oyster sauce and sesame oil to complete.