Lunar New Year年夜饭Chinese-American美式中餐
Beef and Broccoli西兰花牛肉
A 4-serving recipe with a 30-minute beginner workflow, exact seasoning and visible checkpoints.牛腹肉切薄片，与西兰花和蚝油酱汁快炒，先后下锅让肉菜各自熟得恰好。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Keep raw meat apart生熟分开生熟分開Lo crudo, aparte날것은 따로
Measure first先量好先量好Mide antes먼저 계량
Check with a thermometer用温度计确认用溫度計確認Comprueba con termómetro온도계로 확인
- Freeze 1 lb / 450 g flank steak 15 minutes so it is easier to slice, then slice 6 mm thin across the grain and toss with 1 tbsp soy sauce and 1 tbsp cornstarch. Cut broccoli into 4 cups of 3-cm florets. Mince 3 garlic cloves and 1 tsp ginger. Sauce cup: 3 tbsp oyster sauce, 1 tbsp soy sauce, 1 tsp sugar and ¼ cup water.1磅（450克）牛腹肉（flank steak）冷冻15分钟便于切，逆纹切6毫米薄片，拌1大匙酱油、1大匙淀粉。西兰花切3厘米小朵共4杯。3瓣蒜、1小匙姜切末。碗汁：3大匙蚝油、1大匙酱油、1小匙糖、¼杯水。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
- Keep raw meat/seafood and its utensils separate from ready-to-eat food. Do not wash raw poultry. Wash hands 20 seconds after contact; use a clean plate for cooked food and a food thermometer.生肉海鲜及器具与即食食物分开；不洗生禽肉；接触后洗手20秒，熟食用净盘，并用食品温度计。
- Prepare 4 cups hot cooked rice before starting the main dish. If starting from dry rice, follow its package directions and yield. Reheat refrigerated cooked rice to 165°F (74°C).主菜开做前备好4杯热熟米饭。若用生米，按包装的煮法和出饭量提前煮好；冷藏米饭复热中心到165°F (74°C)。
Ingredients食材
- Flank steak牛腹肉薄片（flank steak）1 lb磅
- Broccoli西兰花4 cups杯
- Oyster sauce蚝油3 tbsp大勺
- Soy sauce酱油2 tbsp大勺
- Sugar白糖1 tsp小勺
- Cornstarch玉米淀粉1 tbsp大勺
- Garlic大蒜3 cloves瓣
- Ginger生姜1 tsp小勺
- Olive oil橄榄油2 tbsp大勺
- Cooked white rice熟白米饭4 cups杯
Method做法
Cook the broccoli with 2 tbsp water and 1 tbsp oil in a covered 30-cm skillet, then move to a plate.
30厘米锅中西兰花加2大匙水、1大匙油盖盖焖，盛出。
A fork slides into the largest piece with no resistance.叉子轻松扎透最大块。
Common mistake & quick fix容易错在哪，怎么补救
If a fork still meets a hard center, cook for 3 more minutes and check again.叉子仍碰硬芯就再煮或烤3分钟重查。
Heat 1 tbsp oil until shimmering and sear the beef in one layer, turning once.
1大匙油烧至油面波动，牛肉单层煎，翻一次。
The thickest center reads 145°F (63°C) on a food thermometer; color alone is not proof.食品温度计测最厚中心达145°F (63°C)，不能只看颜色。
Common mistake & quick fix容易错在哪，怎么补救
If below the target, keep cooking in 2-minute increments and measure again; clean the thermometer before checking cooked food.温度未达标时，每次继续加热2分钟再测；测熟食前先清洁探针。
Add the garlic and ginger and stir 30 seconds.
下蒜和姜，翻炒出香。
Garlic smells fragrant and is pale gold at most.蒜出香味，最多浅金色。
Common mistake & quick fix容易错在哪，怎么补救
Brown garlic tastes bitter: take the pan off heat, wipe it and restart with fresh garlic.蒜变褐会苦：离火擦锅，换新蒜重来。
Pour in the sauce cup, return the broccoli and toss.
倒入碗汁，西兰花回锅翻匀。
Sauce coats the back of a spoon and a finger line stays clear.酱汁挂住勺背，手指划线不合拢。
Common mistake & quick fix容易错在哪，怎么补救
If thin, simmer 2 more minutes; if too thick, stir in 2 tbsp broth or water.太稀再煮2分钟；太稠拌入2大匙高汤或水。
Serve over the rice.
盛在米饭上。
Every piece is glossy and coated; serve right away so the coating stays crisp.每块都裹上亮汁，马上吃才脆。
Common mistake & quick fix容易错在哪，怎么补救
If the sauce is too thick to coat, stir in 1 tbsp water.酱太稠裹不开就加1大匙水。
Know your ingredients认识食材
Ingredients explained食材讲解
Flank steak牛腹肉薄片（flank steak）Iron and B12 rich. Chuck for braises, sirloin for quick cooking; marbling = flavor.富含铁和B12。炖选肩肉，快炒选西冷；有雪花纹更香。
Broccoli西兰花Vitamin C and fiber. Tight, dark-green florets; roast hot for sweet, charred edges.维C、纤维丰富。选花球紧密深绿的；高温烤出甜和焦边。
Oyster sauce蚝油Oyster sauce adds glossy, savory-sweet depth to stir-fries. Lee Kum Kee premium is a reliable pick.蚝油让炒菜油亮咸鲜。李锦记特级蚝油很可靠。
Soy sauce酱油Umami and salt in one. Low-sodium versions cut ~40% salt.鲜和咸一次到位。低钠款少约四成盐。
Sugar白糖A little sugar balances salt and acidity; add gradually and taste as you go.少量糖能平衡咸和酸；分次加，边尝边调。
Cornstarch玉米淀粉Thickens sauces glossy and crisps coatings. Mix with cold water first to avoid lumps.玉米淀粉让酱汁浓稠发亮、裹粉更脆。先用冷水调开防结块。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热，保留更多大蒜素。发芽的别用。
Cookware厨具
- Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
- 30-cm skillet with lid, sharp knife, food thermometer30厘米带盖平底锅、快刀、食品温度计
Make it a balanced meal营养搭配建议
Balanced plate: ½ vegetables (roasted broccoli, green salad), ¼ this protein, ¼ starch (sweet potato, rice or bread).均衡一盘：½蔬菜（烤西兰花、绿叶沙拉）、¼这道蛋白、¼主食（红薯、米饭或面包）。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
Dowei Kitchen original本站专属