Healthy Beef and Broccoli

Healthy beef and broccoli recipe for when the major Chinese takeout craving hits or for a 30 minute dinner. It’s here! If you think to replicate classic North American Asian dishes at home is a rocket science, I have to tell you that you are thinking too much. The only reason why your homemade healthy beef and broccoli stir fry won’t taste the same is lack of MSG and loads of sugar and sodium. Are you OK with that? Thought so.

This tender beef and broccoli stir fry is saucy and any vegetable lover’s (and hater’s because that sauce) dream – it’s bursting with fiber, “greenery”, vitamins K and C, and folic acid. You can prepare it in 30 minutes from start to finish, serve over brown rice or quinoa and your entire family will love it!

Tips for Best Healthy Beef and Broccoli

• Use tender cuts of beef like sirloin, ribeye, tri-tip, tenderloin or shoulder.
• Cut meat against the grain.
• I used wild meat, venison, that is why it’s lighter in colour. Beef will come out more brown.
• Chop up the stem of broccoli instead of throwing it out – save money, add nutrition and reduce food waste.
• Stir sauce well before adding to the skillet as cornstarch settles at the bottom and will result in a thin sauce.
• Use well preheated wok or large deep skillet.
• Make sure all stir fry ingredients are chopped before beginning to cook. That’s the most time consuming part.

What Is The Best Stir Fry Oil?

When you cook on high heat the best oil to use is the oil with high smoke point. The most healthy one is avocado oil with smoke point of 520 degrees F. However, my favourite oil to use for stir frying is toasted sesame oil because it’s so Asian. I do switch between both, to be honest. Here is a table with all oils and their smoke points.

How to Make Healthy Beef and Broccoli

1. In a small bowl, whisk water, soy sauce, maple syrup and cornstarch. That’s the stir fry sauce.

2. Preheat wok on high heat, add oil and beef. Cook for 7 minutes or until browned a bit. Transfer to a large bowl.

3. Cook garlic and ginger for 30 seconds, stirring constantly to prevent burning. Add water and broccoli, stir quickly. This will prevent garlic and ginger from burning and will “steam” the broccoli. Cook for 2 minutes, stirring occasionally.

4. Stir the sauce really well (cornstarch tends to settle) and add to the wok along with cooked beef. Reduce heat to medium-low and cook for a few minutes or until sauce has thickened, stirring.

5. Garnish with green onion and sesame seeds. Serve hot over brown rice, quinoa or noodles of choice.

Any Substitute for Broccoli?

OK. Out of broccoli? If I were you I would stir fry any firm vegetables like snap peas, cauliflower, carrots or bell peppers. If you are quick enough, stir fry zucchini before they get soggy. I would also recommend to keep a huge bag of stir fry frozen vegetables on hand. I get one from Costco and they are organic.

Craving More Healthy Asian Stir Fry Recipes?

• Healthy beef stir fry with variety of vegetables rather than just broccoli
• Teriyaki chicken and cauliflower for a low carb dinner!
• Salmon stir fry with green beans and only 3 other ingredients!

Healthy Beef and Broccoli

Craving Asian but not MSG? Try this Healthy Beef and Broccoli Stir Fry with homemade sauce that can be on your family dinner table in 30 minutes.

4.77 from 13 votes

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Course: Dinner

Cuisine: Asian

Prep Time: 15 minutes

Cook Time: 15 minutes

Servings: 8 servings

Calories: 269kcal

Author: Olena Osipov

Ingredients

• 2 lbs flank tri-tip or sirloin steak, thinly sliced against the grain
• 2 lbs broccoli cut into florets & stalks chopped
• 2 tbsp toasted sesame oil divided
• 1 cup water divided
• 1/4 cup soy sauce I use Bragg's liquid aminos
• 3 tbsp maple syrup or liquid honey
• 2 tbsp cornstarch
• 2 tbsp garlic minced
• 1 tbsp ginger minced
• 4 green onion sprigs finely chopped
• 1 tbsp sesame seeds for garnish

US Customary - Metric

Instructions

• In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside.
• Preheat wok on high heat and swirl 1 tbsp sesame oil to coat. Add beef and cook for 7 minutes or until browned a bit, stirring occasionally. Transfer to a large bowl and set aside.
• Return wok to high heat and swirl remaining 1 tbsp of sesame oil. Add garlic and ginger; cook for 30 seconds stirring constantly. Add 1/4 cup water and broccoli, stir quickly. Cook for 2 minutes, stirring occasionally.
• Stir the sauce really well (cornstarch tends to settle) and add to the wok along with cooked beef. Reduce heat to medium-low and cook for a few minutes or until sauce has thickened, stirring.
• Garnish with green onion and sesame seeds. Serve hot over brown rice, quinoa or noodles of choice.

Store: Refrigerate covered for up to 24 hours (longer broccoli is too soggy).

Notes

• "Stir fry" means to cook small pieces of food quickly on high heat and stirring constantly. So make sure all beef stir fry ingredients are prepped before you light the stove.
• Use well-preheated wok.
• My favourite oil to use for stir frying is toasted sesame oil because it's so Asian, and so is stir fry.
• Because I used venison and ceramic non-stick wok my meat is not as browned. Yours will turn out nicer.

Nutrition

Calories: 269kcal | Carbohydrates: 17g | Protein: 28g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 68mg | Sodium: 367mg | Potassium: 806mg | Fiber: 3g | Sugar: 7g | Vitamin A: 766IU | Vitamin C: 103mg | Calcium: 106mg | Iron: 3mg

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