This straightforward Floor Beef and Broccoli stir-fry is ideal if you want a fast weeknight dinner!
Floor Beef and Broccoli Stir Fry
This straightforward floor beef and broccoli is a lot more healthy than take-out! Don’t get me unsuitable, I really like Chinese language meals. However when I’m making an attempt to fulfill my well being targets, cooking meals from scratch provides me extra management of what goes into my meals.
Right here we use lean floor beef, broccoli and onions simmered with soy sauce, honey, ginger and garlic. In case you love beef and broccoli you may additionally like this Broccoli Beef (made with flank steak). In case you favor hen, attempt my Rooster and Broccoli Stir Fry. For different take-out dishes you can also make at house take a look at my Common Tso’s Rooster or Spicy Shrimp Fried Rice.
Hello there, I’m Heather Ok. Jones—I’m a dietitian, the vitamin professional for the Skinny taste cookbooks, and the founding father of the burden and wellness program Really feel Higher Eat Higher.
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I additionally do free emotional consuming group teaching classes just a few instances a month inside my Fb Love Your self Wholesome Fb Group.
It’s so enjoyable to take a traditional take-out dish like Beef and Broccoli, and make it tastier, more healthy and simpler with only a few tweaks!
I favor making my very own Asian take-out as a result of it provides me the possibility to make use of significantly better substances. Utilizing high-quality, contemporary substances which are good for our well being and the well being of our planet makes such an enormous distinction. So right here I used humanely-raised floor beef from a regenerative farm, natural veggies, and locally-sourced honey (as an alternative of sugar).
My husband is a choosy taste-tester, and he liked this up to date beef and broccoli a lot he requested it the very subsequent week!
How To Serve
You’ll be able to serve this over white rice, jasmine rice, brown rice or cauliflower rice, and you could possibly additionally add blanched asparagus, peppers or zucchini for much more veggie goodness.
Take pleasure in and please let me know within the feedback in case you love this dish as a lot as I do!
What’s beef and broccoli sauce fabricated from?
Most beef and broccoli sauce recipes are heavy and greasy as a result of they use a ton of oil and sugar, they usually additionally simply don’t have the proper stability of candy and savory. Right here, nevertheless, we now have lightened and perfected the sauce by combining only a few substances:
- ½ cup lowered sodium soy sauce, or gluten-free tamari
- 1 tablespoon honey (as an alternative of sugar!)
- 4 cloves garlic, minced
- 1 (1-inch) piece contemporary ginger, peeled and grated
- 1 tablespoon cornstarch
- ½ tablespoon sesame oil (you truly don’t want quite a lot of oil!)
What are the advantages of consuming beef and broccoli?
Lean floor beef (ideally from humanely-raised animals) is a nutritious supply of protein that’s wealthy in varied nutritional vitamins and minerals, particularly iron and zinc. And broccoli is an underrated superfood. Because it’s supply of fiber and protein, and is full of iron, potassium, calcium, selenium and magnesium.
In addition to the nutritional vitamins A, C, E, Ok and plenty of B nutritional vitamins together with folic acid. This lighter Floor Beef and Broccoli additionally has loads much less sugar and oil then most recipes (we used honey as an alternative of sugar and only a ½ tablespoon of sesame oil), making this a really good-for-you Chinese language meals recipe.
How do you blanch broccoli?
This recipe requires blanched broccoli. Blanching is a simple approach to shortly prepare dinner greens.
Deliver an enormous pot of water to boil. Drop the florets into the water and prepare dinner for 2 to 3 minutes till vivid inexperienced and crisp-tender. Instantly drain in a colander and put in an ice tub (a big bowl crammed with ice water), which can cease the cooking course of. As soon as the broccoli is cool, drain within the colander once more.
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Yield: 4 servings
Serving Dimension: 3 /4 cup
- In a small bowl, whisk collectively the soy sauce, honey, garlic, ginger, and cornstarch. Put aside.
- Add the sesame oil to a big deep skillet over medium-high warmth. Add the meat and onion and prepare dinner, stirring sometimes, till the meat is nearly cooked via, about 5 minutes.
- Pour within the reserved sauce, stir to mix, and prepare dinner for 1 minute. Add the broccoli and prepare dinner for 1 extra minute.
- Divide combination evenly amongst 4 plates or shallow bowls, layering rice first, if utilizing.
- High every with sesame seeds and scallions.
Final Step:
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Serving: 3 /4 cup, Energy: 327 kcal, Carbohydrates: 26 g, Protein: 29 g, Fats: 11 g, Saturated Fats: 3.5 g, Ldl cholesterol: 71 mg, Sodium: 1052 mg, Fiber: 5 g, Sugar: 11 g
