Wholesome Beef and Broccoli Stir-Fry Recipe: Healthier Than Takeout

Ingredients

For this delicious and nutritious Beef and Broccoli Stir-Fry, gather the following ingredients:

For the Stir-Fry

• 1 pound of lean beef: Flank steak or sirloin, thinly sliced against the grain
• 2 cups broccoli florets: Fresh or frozen
• 1 bell pepper: Sliced (preferably red or green for color)
• 1 medium onion: Thinly sliced
• 2 cloves garlic: Minced
• 1-inch piece of ginger: Minced or grated
• 2 tablespoons oil: Use a light oil like sesame or canola for cooking

For the Marinade

• 2 tablespoons soy sauce: Use low-sodium for a healthier option
• 1 tablespoon cornstarch: For thickening
• 1 teaspoon sesame oil: Adds rich flavor
• 1 tablespoon rice vinegar: Balance the dish’s taste
• 1 tablespoon honey: Natural sweetness

For the Sauce

• 4 tablespoons soy sauce: Again, opt for low-sodium
• 2 tablespoons oyster sauce: For depth and richness
• 1 tablespoon cornstarch: To thicken the sauce
• 1 cup beef broth: Low-sodium
• A pinch of black pepper: To taste

Preparation Steps

1. Marinate the Beef: In a mixing bowl, combine the sliced beef, soy sauce, cornstarch, sesame oil, rice vinegar, and honey. Mix well until all the beef pieces are coated. Allow it to marinate for at least 30 minutes, or up to 2 hours in the refrigerator for maximum flavor.

2. Prepare the Sauce: In a separate bowl, whisk together the soy sauce, oyster sauce, cornstarch, beef broth, and black pepper until smooth. Set aside.

3. Stir-Frying: Heat a large skillet or wok over medium-high heat. Add 1 tablespoon of oil to the pan. Once hot, add the marinated beef in a single layer. Sear the beef for 1-2 minutes without moving it to develop a nice crust on one side.

4. Toss in the Vegetables: Once the beef is browned, stir it around and add the minced garlic and ginger, stirring for another minute until fragrant. Add the broccoli florets, sliced bell pepper, and onion. Stir-fry everything together for another 3-5 minutes or until the vegetables are tender but still crisp.

5. Combine the Sauce: Give the prepared sauce a quick stir (as the cornstarch may settle) and add it to the skillet. Cook for an additional 2-3 minutes, stirring constantly until the sauce thickens and evenly coats the beef and vegetables.

Nutritional Benefits

Beef and Broccoli Stir-Fry is not just a satisfying meal; it also offers various nutritional benefits:

• Lean Protein: Beef is rich in high-quality protein that helps in muscle repair and growth. Opting for lean cuts minimizes saturated fat intake.
• Vitamin-Rich Vegetables: Broccoli is packed with vitamins C and K, fiber, and several antioxidants, making it a powerhouse for your immune system and overall health.
• Low-Calorie Option: When prepared at home, you control the amount of oil and sodium used, making the dish significantly lower in calories and unhealthy additives compared to takeout versions.
• Complex Carbohydrates: Adding whole grains like brown rice or quinoa as a side makes your meal well-rounded by incorporating complex carbs that provide sustained energy.

Cooking Tips

• Meal Prep: This recipe is ideal for meal prepping. Prepare a double batch for lunches throughout the week. Store in airtight containers, and reheating in the microwave for quick meals.
• Vegetarian Version: Substitute beef for tofu or tempeh and use vegetable broth instead of beef broth. This version remains flavorful while providing plant-based protein.
• Cooling the Broccoli: If using fresh broccoli, blanch it in boiling water for 1-2 minutes before adding it to the stir-fry. This keeps the vibrant green color and ensures a tender cooking process.
• Add Variety: Feel free to swap out or add other vegetables such as snap peas, carrots, or baby corn to increase the nutrient profile and add different textures.

Serving Suggestions

• Serve with Rice: Pair your stir-fry with brown rice, cauliflower rice, or quinoa for a healthy, filling meal.
• Garnish Options: Top with fresh sesame seeds or chopped green onions for additional flavor and visual appeal.
• Side Dishes: Consider serving alongside an Asian-inspired cucumber salad or edamame for extra nutrition.

Healthier Than Takeout

Making your own Beef and Broccoli Stir-Fry