西兰花炒牛肉，是海外中餐馆里最受欢迎的菜之一。牛肉滑嫩多汁，西兰花脆爽可口，裹上浓郁鲜香的酱汁，配米饭简直绝了。掌握了腌牛肉的技巧，你也能在家做出饭店级别的味道。
Beef and Broccoli is one of the most popular dishes in Chinese restaurants overseas. The beef is tender and juicy, the broccoli is crisp, and everything is coated in a rich, savory sauce. It’s perfect with steamed rice. With the right marinating technique, you can make restaurant-quality beef and broccoli at home.
🌴食材 | Ingredients：
牛里脊肉，250g（逆着纹路切薄片）。/ Beef tenderloin, 250g (sliced thinly against the grain).
西兰花，1颗（掰成小朵）。/ Broccoli, 1 head (cut into florets).
🌴配料 | Aromatics：
蒜末，3~4瓣。/ Minced garlic, 3-4 cloves.
姜末，一小块。/ Minced ginger, a small piece.
淀粉，1勺（腌肉用）。/ Cornstarch, 1 tbsp (for marinating).
蛋清，半个（腌肉用）。/ Egg white, 1/2 (for marinating).
🌴调味 | Seasonings：
生抽，2勺（约20ml）。/ Light soy sauce, 2 tbsp (about 20ml).
蚝油，1勺（约10ml，灵魂）。/ Oyster sauce, 1 tbsp (about 10ml, the soul).
料酒，1勺（约10ml）。/ Cooking wine, 1 tbsp (about 10ml).
白糖，少许（提鲜）。/ A pinch of sugar (to enhance flavor).
白胡椒粉，少许。/ A pinch of white pepper powder.
食用油，适量。/ Cooking oil, as needed.
🌴做法 | Instructions：
1，腌牛肉 | Marinate the Beef
牛肉片放入碗中，加1勺生抽、1勺料酒、少许白胡椒粉、1勺淀粉和半个蛋清，用手抓匀，最后加1勺食用油锁住水分，腌制15分钟。⚠️ 千万别省略“加食用油”这一步，这是牛肉滑嫩不粘锅的关键。我试过不加，结果牛肉下锅全粘在一起，又老又柴。
In a bowl, combine the beef slices with 1 tbsp of light soy sauce, 1 tbsp of cooking wine, a pinch of white pepper, 1 tbsp of cornstarch, and half an egg white. Mix well, then add 1 tbsp of cooking oil to lock in the moisture. Marinate for 15 minutes. ⚠️ Never skip the oil; it’s the key to tender beef that doesn’t stick to the pan. I’ve tried it without oil, and the beef turned out tough and clumped together.
2，焯西兰花 | Blanch the Broccoli
锅里烧水，水开后加少许盐和几滴油，放入西兰花焯水1分钟，捞出过凉水，沥干备用。⚠️ 千万别焯太久，否则西兰花会变黄变软，失去脆爽口感。
Bring a pot of water to a boil. Add a pinch of salt and a few drops of oil, blanch the broccoli for 1 minute, then drain and rinse with cold water. ⚠️ Never blanch for too long, or the broccoli will turn yellow and lose its crunch.
3，炒牛肉 | Stir-fry the Beef
热锅倒油，油温五成热时放入腌好的牛肉片，大火快速滑炒到变色，立刻盛出备用。⚠️ 千万别炒太久，牛肉变色就出锅，后面还要回锅。
Heat oil in a pan. Add the marinated beef and stir-fry over high heat until it changes color. Remove immediately. ⚠️ Never overcook the beef; remove it as soon as it changes color.
4，合炒出锅 | Combine and Serve
锅里留底油，放入蒜末和姜末爆香。加入1勺蚝油、1勺生抽和少许白糖，翻炒均匀。倒入牛肉和西兰花，大火快速翻炒30秒，让酱汁均匀裹在食材上，出锅。⚠️ 千万别炒太久，酱汁裹匀就出锅，保持牛肉的嫩滑。
Add a little oil to the pan, sauté the garlic and ginger until fragrant. Add 1 tbsp of oyster sauce, 1 tbsp of light soy sauce, and a pinch of sugar. Stir well. Add the beef and broccoli, and stir-fry over high heat for 30 seconds until coated. Serve. ⚠️ Never stir-fry for too long; just coat the ingredients and serve to keep the beef tender.
宝宝们，西兰花炒牛肉的精髓在于“牛肉滑嫩，西兰花脆爽”。腌牛肉时加淀粉和蛋清，最后一定要加一勺油锁住水分。西兰花焯水1分钟就行，过凉水保持翠绿。全程大火快炒，牛肉变色就出锅。
Tips: The key to Beef and Broccoli is “tender beef, crisp broccoli.” Marinate the beef with cornstarch and egg white, and finish with a spoonful of oil. Blanch the broccoli for 1 minute and rinse with cold water. Stir-fry over high heat, and remove the beef as soon as it changes color.
这道【西兰花炒牛肉 | Beef and Broccoli】是海外中餐馆里最受欢迎的菜之一。如果你喜欢这种荤素搭配的口感，还可以试试我之前写的【青辣椒炒鸡腿肉 | Stir-fried Chicken Thighs with Green Chilies】。想看更多经典家常菜，可以逛逛我的【家常菜 | Home-style】分类。
If you enjoy this meat-and-veggie combo, you should also try my Stir-fried Chicken Thighs with Green Chilies. For more classic home-style dishes, check out my Home-style category.
❤️ 点击主页，更多美味食谱持续更新！ / Click the homepage for more delicious recipes!