Beef and Broccoli Stir-Fry: A Flavorful & Protein-Rich Classic

This classic stir-fry is loaded with protein from lean beef and fiber from fresh broccoli, making it a nutritious and satisfying meal. The savory sauce, made with garlic, soy sauce, and ginger, brings everything together with bold, umami flavors.

• Total Cooking Time: 20 minutes
• Preparation Time: 10 minutes
• Cooking Time: 10 minutes
• Servings: 2

Ingredients

For the Stir-Fry:

1. 300 g (10 oz) flank steak or sirloin, thinly sliced
2. 2 cups (150 g) broccoli florets
3. 1 tbsp sesame oil or avocado oil
4. 2 cloves garlic, minced
5. ½ tsp grated fresh ginger
6. 1 tsp cornstarch (optional, for thickening)
7. 1 tbsp water

For the Sauce:

1. 3 tbsp soy sauce or tamari (for gluten-free)
2. 1 tbsp oyster sauce (optional, for extra depth)
3. 1 tbsp honey or maple syrup
4. 1 tbsp rice vinegar
5. ½ tsp chili flakes (optional)
6. ½ tsp black pepper

For Garnish & Serving:

1. 1 tsp sesame seeds
2. 2 tbsp chopped green onions
3. Steamed rice or cauliflower rice (optional)

Substitutions:

• Low-carb option: Serve with cauliflower rice or zucchini noodles.
• Gluten-free option: Use tamari instead of soy sauce.
• Spicier version: Add extra chili flakes or sriracha to the sauce.

Step-by-Step Instructions

1. Prepare the Beef:
   • Thinly slice the beef against the grain for tenderness.
   • Toss with 1 tsp cornstarch and 1 tbsp water (this helps keep it juicy).
2. Make the Sauce:
   • In a small bowl, whisk together soy sauce, oyster sauce, honey, rice vinegar, chili flakes, and black pepper. Set aside.
3. Cook the Broccoli:
   • Heat ½ tbsp oil in a large pan over medium-high heat.
   • Add broccoli florets and stir-fry for 2–3 minutes until bright green and slightly tender. Remove from pan and set aside.
4. Sear the Beef:
   • Add the remaining oil to the pan.
   • Sear the beef slices for 1–2 minutes per side until browned.
   • Add garlic and ginger, stirring for 30 seconds.
5. Combine & Finish:
   • Return broccoli to the pan and pour in the sauce.
   • Stir well and cook for another 2 minutes, allowing the sauce to thicken.
6. Serve & Enjoy:
   • Serve hot over steamed rice or cauliflower rice.
   • Garnish with sesame seeds and chopped green onions.

Nutritional Information (Per Serving, Without Rice)

• Calories: 320
• Protein: 35 g
• Fats: 12 g
• Carbohydrates: 18 g
• Fiber: 5 g
• Sugar: 6 g

Vitamins & Benefits

• Beef: High in protein and iron for muscle health and energy.
• Broccoli: Rich in fiber, vitamin C, and antioxidants.
• Ginger & Garlic: Provide anti-inflammatory and immune-boosting properties.

Did you know? Broccoli is part of the same plant family as cabbage, kale, and Brussels sprouts, making it one of the most nutrient-dense vegetables!

Storage Tips

• Refrigeration: Store in an airtight container for up to 3 days.
• Reheating: Warm in a pan over low heat to maintain texture.
• Freezing: Not recommended, as broccoli can become mushy when thawed.

FAQ

❓ Can I use chicken instead of beef?
✔️ Yes! Thinly sliced chicken breast or thighs work well in this recipe.

❓ How do I keep the beef tender?
✔️ Slice it against the grain and use cornstarch for a velvety texture.

❓ Can I make this without oil?
✔️ Yes! Use a non-stick pan and a splash of water for sautéing instead.