Healthy Beef and Broccoli Stir Fry Recipe
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Looking for some healthy dinner ideas for kids? Check out this Beef and Broccoli Stir Fry recipe, one of the best nutritious meals.
This healthy food recipe is for all Chinese cuisine lovers: Healthy Beef and Broccoli Stir Fry. It is one of the easy food recipes, prepared for over 20 minutes in one pan. If you are looking for a tangy, delicious, flavorful, and low-calorie dish, then you need to add this meal to your bucket list. Whether you like it with noodles, zoodles, or rice, you will end up having a nutrition-packed meal for lunch or dinner.
Beef and broccoli stir fry is a traditional Chinese dish that involves cooking thin pieces of meat with broccoli florets along with a flavorful sauce. It is considered one of the healthy Chinese dishes due to the load of vitamins and minerals that both meat and broccoli contain.
What is stir fry beef?
Stir-fry beef is thin and uniformly chopped strips of meat cooked in an open pan with a combination of oyster sauce, soy sauce, and seasonings.
Noodles or rice?
Both. I love it with noodles. I go as well for zoodles (zucchini base) for a lighter version of this plate.
However, this dish pairs well with rice. Whether it is steamed rice or fried rice, both options make a great combination. If you are a rice lover, you can go for steamed basmati rice or cauliflower rice for a healthier meal.
How to prepare a flavor-balanced beef and broccoli stir fry?
For a perfect beef and broccoli stir fry, make sure you are using thinly sliced meat strips. If you are getting them pre-sliced from the butchery, it’s great. If not, do not worry. Though slicing meat thinly at home is not that easy, try putting them in the freezer for half to an hour and then start slicing. You can thank me later for this trick.
Adding salt to this recipe should be mild. Remember that this recipe calls for the use of soy and oyster sauces that contain salt. If you are using store-bought broth, you will end up as well with an additional amount of salt. Therefore, use a small amount of salt to season the meat slices while stir-frying them, and add any required amount of salt to taste at the end.
Why this recipe is healthy?
Beef and Broccoli stir fry is a relatively healthy dish for several reasons.
Both meat and broccoli are great sources of healthy nutrients. Consequently, this dish is high in protein, vitamins, and minerals.
Though the original dish calls for using fatty beef slices, I usually opt for low-fat meat to preserve the healthy aspect of this dish.
Stir-frying required a small amount of oil, unlike deep frying. This contributes as well to monitoring the level of fat content in the dish.
In addition, the process of stir-frying helps in retaining the nutrients in the meat and broccoli, unlike the boiling process.
More international dishes? Check these out:
- Spanakopita from Greece
- Juicy Spinach Fatayer from Lebanon
- Shepherd Pie from Ireland
- Mushroom Quiche from France
- Ravioli from Italy
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It is an easy meal, prepared over 20 minutes in one pan. If you are looking for a tangy, delicious, flavorful, and low-calorie dish, then you need to add this meal to your bucket list. Whether you like it with noodles, zoodles, or rice, you will end up having a nutrition-packed meal for lunch or dinner.
Ingredients
Beef & Broccoli:
- ½ kg of thinly sliced beef strips
- ½ kg of broccoli florets
- 2 tbsp olive oil
Stir Fry Sauce:
- 1 tsp fresh ginger grated
- 1 minced garlic clove or 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp cornstarch
- 1 tbsp brown sugar
- 1/3 cup oyster sauce
- 1 tbsp soy sauce
- 1/2 cup beef or vegetable broth
- 1 tbsp sesame oil
- Salt and pepper to taste
Instructions
- In a bowl, combine the oyster sauce, soy sauce, beef or vegetable broth, sugar, and sesame oil. Whisk the ingredients until the sugar is dissolved. Set aside.
- Mix the cornstarch with a tbsp of warm to cold water. Set aside.
- In a large pan, over medium heat, add 1 tbsp oil and cook the broccoli florets for 3 minutes.
- Add the garlic and ginger and cook for an additional minute.
- Transfer the broccoli to a plate.
- Add the remaining oil, add the meat strips, season with salt and pepper and cook them on high heat until they are brownish.
- Add the broccoli again to the pan and cook them for 2 minutes.
- Reduce the heat to medium. Pour the sauce over the meat and broccoli. Mix them well and cook for a minute.
- Pour in the cornstarch.
- Cook to simmer until the sauce starts to thicken.
- Serve it with rice or noodles.
Notes
- Use low sodium soy sauce
- Simmering is key to blend the flavors
- Freeze meat strips for 1 hour for easier slicing
- You can prepare this meal ahead of time and store it in the freezer for up to a week.
Nutrition
Calories: 391 kcal per serving | Serving size: 1 bowl | Number of servings: 4
Total Fat 19 g | Saturated Fat 5 g | Cholesterol 83 mg | Sodium 1589 mg | Potassium 447 mg | Total Carbohydrate 21 g | Dietary Fiber 4 g | Sugars 11 g | Protein 33 g | Vitamin A: 39% | Vitamin C: 112% | Calcium: 61% | Iron: 12%
* The Percent Daily Values are based on a 2,000 calorie diet
