by Olena

Healthy Beef and Broccoli

by Olena

Healthy beef and broccoli in a skillet

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!

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Also try my beef stir fry (it contains a variety of vegetables rather than just broccoli), teriyaki chicken and cauliflower, and salmon stir fry.

Tips for Best Healthy Beef and Broccoli

  • Use tender cuts of beef like sirloin, ribeye, tri-tip, tenderloin or shoulder, and slice 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.

How to Make Healthy Beef and Broccoli Recipe

  1. In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside. Healthy beef and broccoli stir fry sauce
  2. Preheat wok on high heat and swirl 1 tbsp sesame oil to coat.  Wok preheating on a stove and a bottle of sesame oil.
  3. Add beef and cook for 7 minutes or until browned a bit, stirring occasionally. Beef cooking in a wok
  4. Transfer to a large bowl and set aside.Cooked beef in a bowl
  5. Return wok to high heat and swirl remaining 1 tbsp of sesame oil. Add garlic and ginger; cook for 30 seconds stirring constantly. Garlic and ginger in a wok
  6. Add 1/4 cup water and broccoli, stir quickly. This will prevent garlic and ginger from burning and will “steam” the broccoli. Cook for 2 minutes, stirring occasionally. Broccoli, garlic and ginger in a wok
  7. Stir the sauce really well (cornstarch tends to settle) and add to the wok along with cooked beef. Healthy beef and broccoli in a wok
  8. Reduce heat to medium-low and cook for a few minutes or until sauce has thickened, stirring. Healthy beef and broccoli in a wok with a spoon
  9. Garnish with green onion and sesame seeds. Serve hot over brown rice, quinoa or noodles of choice.Healthy beef and broccoli in a wok with a spoon.Sliced beef and chopped broccoli closeup.
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Healthy Beef and Broccoli

5 from 1 reviews

Healthy Beef and Broccoli Stir Fry Recipe can be on your family dinner table in 30 minutes. And there are leftovers for lunch too.

  • Author: Olena of ifoodreal.com
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 8 servings
  • Category: Dinner
  • Method: Stove
  • Cuisine: Asian

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

Instructions

  1. In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside.
  2. 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.
  3. 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.
  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.

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.

 Did you make this recipe? Please give it a star rating in the comments.

About Olena

I don’t believe in diets, neither I think we were born to eat. This website reflects my healthy relationship with food – I like simple whole foods meals with a bit of lean protein, heavy on veggies and a sprinkle of complex carbs.

Made a recipe? Tag @ifoodreal on Instagram. I would love to share it with everyone!

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2 comments on “Healthy Beef and Broccoli

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  1. I love Chinese food especially the veggies like broccoli, beans, and mushrooms! I will have to try this out can canola or olive oil be used instead of sesame oil?