This is a quick and easy gluten free braised beef with shiitake mushrooms and black fungus recipe. Likewise, I used sliced grass fed beef rum steaks. As well as dried shiitake mushrooms and dried natural black fungus as my main ingredients. Cooked in an pungent sauce made with blackstrap molasses, medium dry sherry, salt, star anise, cloves, garlic and ginger. This braised beef with shiitake mushrooms and black fungus recipe is not only gluten free. But also low carb, soy free, dairy free, egg free, nut free, refined sugar free. And paleo without the steamed rice. For paleo diet, serve with cauliflower rice instead. This is a simple Chinese home cooking braised beef with shiitake mushrooms and black fungus dish. Besides, it is not only easy to prepare but also loaded with iron, vitamins and minerals.
You may also like my other Chinese beef recipes:
- Instant Pot Braised Beef and Ginger Wine;
- Instant Pot Cantonese Braised Beef;
- Beef with Chinese Water Chestnuts Stew;
- Mongolian Beef with Zucchini;
- Black Pepper Beef Stir-Fry;
- Beef and Leek Dumplings; and
- Gua Bao with 5 Spice Pulled Beef (Steamed Sandwich Buns).
About Chinese Braises
Chinese braises (similar to stews or casseroles) is a very popular way of cooking in Southern Chinese foods. Namely Cantonese and Fujian foods of China. Many people all over China love to use braising as a method of cooking. While many refer Chinese braising as red cooking in China. Likewise, it normally includes slow cooking main food like meat, seafood, tofu, hard boiled eggs and mixed veggies. Using a master stock made up of water, soy sauce, dark soy sauce, rock sugar and rice wine.
They add a mixture of spices, herbs and seasonings like five spice powder, star anise, cloves and Szechuan pepper corns. As well as bay leaves, dried orange mandarin skin, dried shiitake mushroom and black fungus. Plus garlic, ginger, spring onion and fried onion shallot. Depending on the meat used and spices, herbs and seasonings, there are numerous variations of Chinese braises. Typically, these braised dishes are really tasty comfort food for the whole family. Similarly, Chinese home cooking includes many easy to make and yet delicious braised dishes.
Beef Rump Steak Facts
My most favourite cut of meat is beef rump steak. And I prefer grass fed rump steaks too as they are more juicy and tender. Likewise, butchers cut the rump steak from the upper section of the round steak cut. It is not only full of flavour. But also a large portion of beef to serve up. Moreover, the rump cut is not only a delicious piece of steak with more taste than beef sirloin. It also has a more affordable price tag as well. Many consider rump steak as the premium cut of steak for body building. Because it is very high in protein, low in fat and reasonably priced. This cut of meat is perfect for stir fries when thinly sliced. Moreover, when diced, it is ideal for slow, lengthy and moist cooking like braises, stews and/or casseroles.
Nutritional Values and Health Benefits of Rump Steak
Grass-fed beef has significantly more omega-3 fatty acids and polyunsaturated fatty acid called conjugated linoleic acid (CLA). Besides, it is also higher in vitamin A and E and antioxidants compared with grain fed beef. Moreover, grass fed beef is a high quality protein with less cholesterol and less calories. Generally, it has less fats and especially unhealthy fats. Grass-fed rump steak is an excellent source of vitamins and minerals. Specifically, vitamin B1 (thiamine), vitamin B3 (niacin), vitamin B5 (pantothenic acid) and vitamin B6 (pyridoxine). As well as folate (vitamin B9) and vitamin B12, calcium, iron, magnesium, phosphorus, potassium, magnesium, zinc and selenium.
On the whole, the health benefits of beef rump steak may include:
- Maintain healthy heart and lower risks of cardiovascular diseases;
- Promote healthy blood sugar level;
- Support healthy weight and aid in weight loss;
- Help build muscles;
- Prevent diabetes; and
- Reduce risks of cancer.
About Shiitake Mushrooms
In Traditional Chinese Medicine, they regard shiitake mushrooms as a super food and healing food. Chefs and home cooks also widely use them in many Chinese and Asian foods for their taste and texture. Likewise, shiitake mushrooms first originated in China and then spread to Japan. Farmers now grow shiitake mushrooms all over the world. Usually grown in humid and damp weathers. Dried shiitake mushrooms are extremely popular in cookery use compared to fresh shiitake mushrooms.
Nutritional Values and Health Benefits of Shiitake Mushrooms
Moreover, shiitake mushrooms are rich in protein containing all the 8 amino acids. They are also rich in dietary fiber and have antimicrobial properties. Likewise, shiitake mushrooms (Lentinula edodes) are an excellent source of vitamins and minerals. Specifically, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), manganese and phosphorus. They are also a good source of copper, zinc, potassium, magnesium, iron, selenium, iron and vitamin D.
The overall health benefits of shiitake mushrooms may include:
- Help fight infectious disease;
- Combat cancer cells;
- Enhance the immune system and boost energy;
- Support brain function;
- Promote healthy cardiovascular system;
- Maintain healthy body weight; and
- Lower risks of diabetes.
About Black Fungus
While black fungus (Auricularia polytricha), also called wood ear, cloud ear, tree ear or Judas ear, is actually a mushroom. That varies in colour from dark brown to black and originated from Asia and Pacific islands with tropical climates. It is very popular as an food staple in Chinese and other East Asian foods. And people usually use dried black fungus instead of fresh ones. Besides they consider black Fungus is as a super food just like shiitake mushrooms. Likewise, in traditional Chinese medicine, they use black fungus to promote positive thoughts. As well as treat diseases of respiratory system, digestive system and the liver.
Nutritional Values and Health Benefits of Black Fungus
Black fungus contains vitamin K and has anticoagulant substances and behave like blood thinning medication similar to aspirins. Likewise, black fungus is rich in dietary fiber and high in protein. It also has plenty of polysaccharide and contains cellulose and plant collagen. Moreover, it is an excellent source of vitamins and minerals like vitamin B2 (riboflavin), and vitamin B3 (niacin). Plus calcium, iron, manganese, magnesium, phosphorus and selenium. It is also a good source of vitamin B5 (pantothenic acid), vitamin B6, copper and zinc.
On the whole, the health benefits of black fungus may include:
- Prevent blood clotting (thrombosis and embolism);
- Reduce risks of cardiovascular diseases;
- Help cleanse the blood;
- Detox the digestive system;
- Lower high cholesterol;
- Prevent constipation;
- Nourish the lungs;
- Prevent iron deficiency anaemia; and
- Deters growth of tumours and reduce risks of cancer.
Braised Beef with Shiitake Mushrooms and Black Fungus
Ingredients
- 6 tablespoons extra virgin olive oil
- 3 garlic cloves peeled and finely minced
- 3 inch ginger peeled and thinly sliced into thin matchsticks (julienned)
- 1.2 kg beef rump steak (preferably grass fed), trimmed and sliced into 1cm (0.4 inch) thick strips
- 50 g dried natural black fungus soak in hot water until soften
- 22 dried shiitake mushrooms soak in hot water for 30 minutes until soften. Stems removed and cut into quarters
- 1 star anise large
- 5 cloves
- ½ tablespoon corn starch mix with ½ cup water
- 2 teaspoons salt or to taste
- Steamed rice to serve for paleo diet, serve with cauliflower rice
For the Sauce:
- 3 tablespoons blackstrap molasses
- 2 tablespoons sesame oil
- ¼ teaspoon ground white pepper
- ½ cup medium dry sherry
For the Garnish:
- 3 sprigs coriander (cilantro) including stems, roughly cut into 1 to 2 cm lengthwise
- 2 long fresh red chilli deseeded and finely sliced
Instructions
- Mix and combine all the sauce ingredients in a medium bowl.
- Heat up a non-stick wok with 6 tablespoons of extra virgin olive oil, stir-fry the garlic and ginger on low to medium heat until lightly golden and fragrant. Stirring frequently.
- Add in the all the beef pieces and stir-fry for 5 minutes on medium to high heat.
- Then add in the sauce prepared in step 1, star anise, cloves, shiitake mushrooms, black fungus and corn starch mixture and stir-fry for another 3 minutes. Add salt to taste.
- Bring to a boil and turn the heat to low, cover with lid and simmer for 20 minutes or until beef is soft. Stirring occasionally.
- Garnish with some chilli and coriander and serve with steamed rice. For paleo diet, serve with cauliflower rice instead.
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Notes
This recipe is easy to make and comes with a lot of health benefits. I agree with you that eating both vegetables and meat is vital for health. Hope you enjoy the recipe. 🙂
The recipe looks simple and I will try it next weekend. You have mentioned all the healthy ingredients and as a health conscious person myself I love eating vegetables and meat. Thanks for sharing the history of this tempting dish.