Collagen Mongolian Beef and Broccoli

Christen Rodgers

April 25, 2019

Health doesn't have to be boring and it certainly doesn't have to be tasteless! This Chinese Takeout Favorite is normally loaded with lots of toxic oils and sugar. Take a look at how I changed up this Friday Night Favorite!

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You can have your Mongolian Beef and your abs too!

Health doesn’t have to be boring and it certainly doesn’t have to be tasteless!

I LOVE and I mean I LURRRVVVVV the challenge of taking a traditionally nutrient deficient recipe like Mongolian Beef and Broccoli and making it something that will make my brain and body feel GOOOODDDDDD!!!

This Chinese Takeout Favorite is normally loaded with lots of toxic oils and sugar. So I simply used a pure Avocado Oil, Swerve (a sugar alternative), skipped unnecessary starchy carbs and added extra protein by using collagen as a coating for my broccoli and a thickener for my Sauce!

Take a look at how these changes amped up the nutritional profile of this Friday Night Favorite!

Nutrition for PF Chang’s Mongolian Beef BEFORE adding the rice:

770 Calories
42g Healthy Fat
59g Protein
32g Sugar
38g Net Carbs
1g Fiber

stats from CalorieKing.com

After a few modifications, here is the new nutritional profile of this dish:

350 Calories
13g Healthy Fat
53g Protein
5g Sugar
10g Net Carbs (mostly from Broccoli)
5g Fiber

Oh, and you’re getting all the wonderful benefits of collagen too. 🙂

stats from Cronometer.com

Ingredients

For the Broccoli

½ Tbsp garlic & onion powders & Red Pepper Flakes
1-2 Scoops CB Supplements Unflavored Multi Collagen Protein Powder
4 cups small broccoli florets chopped into small pieces (the smaller tastier)
1 tsp-1Tbsp Extra Virgin Olive Oil (EVOO)

For the beef

1 tbsp extra virgin cold-pressed olive oil
3/4 lb flank steak sliced into 1/4 inch strips or cubed (be sure to slice against the grain)
1/2 -1 cup beef BONE broth
3-4 scoops CB Supplements Collagen Powder diluted in water (divided)
1/3 cup coconut aminos
1 Tbsp Sesame Oil
1 Tsp Fish Sauce
1 Tbsp Red Pepper Flake
10 tbsp sweetener e.g. liquid or powdered (5 packets) stevia or swerve
Extra Pink Himalayan Salt to Taste

Instructions

Preheat oven to 400 degrees, fill ziploc with garlic, onion, red pepper, collagen, add broccoli, seal and shake.
Pour out broccoli onto a Parchment-lined baking sheet broccoli. Drizzle EVOO.
Place in put in over for 12-18 minutes
Dust 1 Tbsp beef in a large bowl with Collagen until well-coated. Set aside.
Heat olive oil in a pan over medium heat for a few minutes or until hot.
Add sliced beef and cook until it browns, less than 5 minutes, stirring frequently, transfer to a plate and set aside.
Add beef broth and all all remaining ingredients in a saucepan, and let simmer/reduce for about 2 min (if you add the beef too soon, it will over cook and become tough)
Add beef, toss for about 2 min. Remove Broccoli from oven and add to pan and toss until coated. Season with a little more Salt and Red
Pepper flakes to taste.

Recipe Card

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Enjoy!

Collagen Mongolian Beef and Broccoli

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Calories: 350kcal

Author: Christen Rodgers

Ingredients

For the Broccoli

1-2 scoops Unflavored Multi Collagen Peptides Powder
1/2 tbsp Garlic & Onion Powders & Red Pepper Flakes
4 cups Small Broccoli Florets chopped into small pieces (the smaller tastier)
1 tsp-1 tbsp Extra Virgin Olive Oil (EVOO)

For the Beef

1 tbsp Extra Virgin Cold-Pressed Olive Oil
3/4 lb Flank Steak, sliced into 1/4 inch strips or cubed (be sure to slice against the grain)
1/2 cup-1 cup Beef BONE Broth
3-4 scoops Unflavored Multi Collagen Peptides Powder
1/3 cup Coconut Aminos
1 tbsp Sesame Oil
1 tsp Fish Sauce
1 tbsp Red Pepper Flake
10 tbsp Sweetener e.g. liquid or powdered (5 packets) stevia or swerve
Extra Pink Himalayan Salt to Taste

Instructions

Preheat oven to 400 degrees, fill ziploc with garlic, onion, red pepper, collagen, add broccoli, seal and shake.
Pour out broccoli onto a Parchment-lined baking sheet broccoli. Drizzle EVOO.
Place in put in over for 12-18 minutes
Dust 1 Tbsp beef in a large bowl with Collagen until well-coated. Set aside.
Heat olive oil in a pan over medium heat for a few minutes or until hot.
Add sliced beef and cook until it browns, less than 5 minutes, stirring frequently, transfer to a plate and set aside.
Add beef broth and all all remaining ingredients in a saucepan, and let simmer/reduce for about 2 min (if you add the beef too soon, it will over cook and become tough)
Add beef, toss for about 2 min. Remove Broccoli from oven and add to pan and toss until coated. Season with a little more Salt and Red
Pepper flakes to taste.

Nutrition

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I’ve missed you boo. Last night I got back in the kitchen after a little hiatus. I forgot how much I LOVE PLAYING in there! How much I LOVE thinking creatively, resourcefully, healthfully! I forgot how much I LURRRRVVVVV and i mean i LURRRVVVVV the challenge of taking a traditional recipe and making it more #leanandgreen . I forgot how GOOOODDDDDD my body and brain feel when I feed it this way!!! And it took like 15 minutes total!!! WHAT THE ACTUAL?! . . I added extra protein and skipped unnecessary carbs by using @cbsupplements Collagen as a coating for my broccoli and a thickener for my Sauce! . With a few modifications here are the sats on my version (which was stupid yummy) and PF Chang’s. 🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦 🐮🐮🐮🐮🐮🐮🐮🐮🐮🐮🐮🐮 365 Calories 20g Healthy Fat 53g Protein 6g Net Carbs (mostly from Broccoli) 6g Fiber According to CalorieKing here are the numbers for PF Chang’s Mongolian Beef BEFORE adding the rice!!!! .... 770 Calories 42g Healthy Fat 59g Protein 32g Sugar 38g Net Carbs 1g Fiber 🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦 🐮🐮🐮🐮🐮🐮🐮🐮🐮🐮🐮🐮 #BROCCOLI: is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. #FLANKSTEAK: is made from the cow's abdominal muscles. It's one of the healthiest beef cuts—ounce for ounce, a flank steak has fewer calories and more protein than a ribeye or porterhouse. It's one of the great cuts—very lean and with a lot of flavor if you don't overcook it and know how to slice it (across the grain) #COCONUTAMINOS: Aside from being soy free and gluten free, coconut aminos is low GI and packed with minerals, vitamin C, and B vitamins....they are in amino acids, containing 17 different types. Amino acids are the building blocks of protein and are essential to our health and nutrition.

A post shared by Christen Rodgers (@christen.rodgers) on Apr 23, 2019 at 9:01am PDT

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