Stir-fried beef and broccoli is a popular dish that is offered in different restaurants. It’s very simple, yet very delicious. However, you might have noticed that some places serve this food with too much grease. That just takes away the health benefits that you should be getting from the main ingredients. But why settle for that if you can easily make this in your own kitchen? It would be an excellent main course for dinner.
The Unbeatable Health Benefits of Broccoli
Broccoli is loaded with fiber, antioxidants, vitamins, and minerals, which makes it one of the healthiest vegetables that you can incorporate into your daily meals. It can be used in various dishes.
According to nutritionists and health experts, broccoli may serve as good protection against certain types of cancer. It can also help reduce inflammation and regulate blood sugar. It promotes proper digestion and supports heart and brain health in so many ways too.
What About the Beef?
Well, for this recipe, it is highly recommended that you make use of lean beef. Red, lean meat is healthy. It’s a great source of protein, including omega-3 fatty acids, zinc, and iron.
And, yes, this recipe is something that you can add to your list if you are aiming to lose weight.
With the combination of beef and broccoli, this recipe will help you come up with a healthy, restaurant-style dish.
3/4 lb. beef round steak (cut into strips)
1 lb. broccoli (cut into florets)
1 clove garlic (minced)
1 ginger root (sliced thinly)
1/3 cup oyster sauce
1/3 cup sherry
2 tsp. sesame oil
1 tsp. soy sauce
1 tsp. corn starch
1 tsp. white sugar
3 tbsp. vegetable oil
In a medium bowl, mix the sesame oil, oyster sauce, soy sauce, sherry, cornstarch, and sugar. Make sure that the sugar is fully dissolved.
Marinate the beef strips with the mixture for about 30 minutes.
Add the vegetable to the pan and stir in the ginger and garlic. Discard them after a minute.
Toss and stir the broccoli florets into the hot oil. Cook until they turn bright green and almost tender. Remove them from the pan and set aside.
Add more oil into the pan if necessary. Put the beef with the marinade, and wait until the sauce forms a glaze.
Put the broccoli back to the pan and cook for about 3 minutes along with the beef.
As much as possible, use a ‘wok’, which is a rounded pan, when cooking this dish. It can be served over rice.
- Category: Low Calorie
- Method: Stir Frying
- Cuisine: Asian
Types of Beef to Use
I highly recommend using beef round steak for this recipe. But if you want to utilize something that is more affordable, you are free to use sirloin. Skirt or flank steak will work just fine. As long as you cut the beef into about 1/8-inch strips, it should be easy enough to marinate and cook.
How to Get a Good Sear on the Meat
The secret is you should get the pan hot enough and do not overcrowd it with the beef strips. That will only make it steam instead of getting it to sear. Work in batches if you have to.
Stir-fried beef and broccoli is a quick dish that you can whip up for dinner. It’s good for lunch as well. Both the meat and vegetables are nutritious so it won’t hurt to have this recipe at least once a week.