BEEF AND BROCCOLI

BEEF AND BROCCOLI

Beef and broccoli is a classic stir-fry dish that combines tender beef strips with crisp broccoli florets, all in a savoury sauce. This quick and easy recipe is perfect for a weeknight dinner, offering a balanced mix of protein and vegetables. The combination of soy sauce, oyster sauce, garlic, and ginger infuses the dish with rich flavours, making it a delicious and satisfying meal. The dish is cooked in just a few minutes, preserving the nutrients and natural flavours of the ingredients, while the simple seasoning of soy sauce and oyster sauce adds depth without overpowering the dish.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Asian, Chinese

PREPARATION / TECHNIQUES

Stir-Fry, Quick & Easy, One-Pot Wonders, Prepared in Advance

OCCASION / HOLIDAY

Weeknight Dinner, Quick Lunch, Healthy Eating, Family Meal

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Fat, High Protein, Gluten-Free, Kosher

DISH TYPE

Stir-Fry, Main Course

INGREDIENTS FOR BEEF AND BROCCOLI

• 100g beef strips

• 1/2 cup broccoli florets

• 1 clove garlic, minced

• 1/2 tbsp soy sauce

• 1/2 tbsp oyster sauce

• 1/2 tbsp olive oil

• 1/4 tsp ginger, grated

FULL NUTRITIONAL INFORMATION

• Calories: 220 kcal

• Protein: 20g

• Carbohydrates: 7g

• Fat: 12g

• Saturated Fat: 3g

• Sodium: 500mg

• Fibre: 2g

• Sugars: 2g

• Vitamin C: 50% of DV

• Calcium: 4% of DV

• Iron: 15% of DV

PREPARATION FOR BEEF AND BROCCOLI

1. Prepare the Ingredients: Slice the beef into thin strips, ensuring they are all of similar size for even cooking. Mince the garlic and grate the ginger.

2. Stir-fry the Beef: Heat olive oil in a large pan or wok over medium-high heat. Add the beef strips and stir-fry until browned on all sides, about 3-4 minutes. Remove from the pan and set aside.

3. Cook the Vegetables: Add more oil, if needed, in the same pan. Stir-fry the broccoli florets for 2-3 minutes until they are bright green and tender-crisp. Add the minced garlic and grated ginger, and cook for another minute until fragrant.

4. Combine and Season: Return the beef to the pan with the broccoli. Add the soy and oyster sauce, stirring to coat the meat and broccoli evenly. Cook for another 1-2 minutes until everything is heated through.

PREP TIME

10 minutes

COOKING TIME

10 minutes

TIPS FOR BEEF AND BROCCOLI

• Marinate the Beef: For extra flavour, marinate the beef strips in a mixture of soy sauce, garlic, and ginger for 30 minutes before cooking.

• Use Fresh Broccoli: Fresh broccoli florets give the best texture and flavour, but you can use frozen broccoli in a pinch.

• Thicken the Sauce: If you prefer a thicker sauce, dissolve 1/2 tsp of cornstarch in 1 tbsp of water and stir it into the pan during the last minute of cooking.

VARIATIONS

• Spicy Kick: Add a pinch of red pepper flakes or a splash of sriracha for some heat.

• Add Vegetables: Include other vegetables like bell peppers, carrots, or snap peas for a more colourful and nutritious dish.

• Low Sodium: Use low-sodium soy sauce and reduce the amount of oyster sauce to lower the sodium content.

PREPPING AND STORAGE GUIDE FOR BEEF AND BROCCOLI

• Fridge: Store leftovers in an airtight container in the refrigerator for up to 3 days.

• Freezing: You can freeze the beef and broccoli stir-fry for up to 2 months. Thaw in the fridge overnight before reheating.

• Reheating: Reheat in a pan over medium heat until warmed through or in the microwave for 1-2 minutes.