Name: Beef and Broccoli
Prep time: 17 min
Cook time: 13 min
Total time: 30 min
Ingredients: 1 lb flank steak (very thinly sliced into bite-sized strips); 2 Tbsp olive oil ((or vegetable oil), divided); 1 lb fresh broccoli ((cut into 6 cups of florets)); 2 tsp sesame seeds (optional garnish); 1 tsp fresh ginger (grated (loosely packed)); 2 tsp garlic (grated (from 3 cloves)); 1/2 cup hot water; 6 Tbsp low sodium soy sauce ((or GF Tamari)); 3 Tbsp packed light brown sugar; 1 1/2 Tbsp corn starch; 1/4 tsp black pepper; 2 Tbsp sesame oil

Introduction to Beef and Broccoli

When it comes to whipping up a quick and satisfying meal at home, beef and broccoli stands out as a top contender. This vibrant dish brings together tender strips of beef and nutrient-rich broccoli, all wrapped in a savory stir-fry sauce that takes less than 30 minutes to prepare. If you've spent long hours in the office and find yourself staring at the fridge, this speedy one-pan wonder is the answer to your dinner dilemma.

Why Beef and Broccoli is the Perfect Homemade Meal?

Beef and broccoli is incredibly versatile—satisfying both healthy eaters and those craving comfort food. Did you know that broccoli is packed with vitamins C and K, while beef is a great source of protein and iron? Together, they create a meal that's not just delicious but also promotes overall health. This dish is perfect for busy weeknights, and the best part? You can customize it! Add your favorite vegetables or adjust the sauce's sweetness to suit your taste.

Plus, this dish pairs wonderfully with steamy white rice, soaking up all the rich flavors from the stir-fry sauce. That’s why it’s no surprise that many home cooks keep beef and broccoli in their regular rotation. For some extra inspiration, check out healthline.com for tips on how to add more nutritious ingredients to your meals!

So grab your wok, and let’s get started on this deliciously easy recipe!

Ingredients for Beef and Broccoli

Essential ingredients for the stir fry

To create a delightful beef and broccoli dish, you'll need a handful of essential ingredients that come together seamlessly. Start with:

1 lb flank steak: Slice it thin for that melt-in-your-mouth texture.
2 tablespoon olive oil: This will help with that perfect sizzle.
1 lb fresh broccoli: About 6 cups of florets for a colorful crunch.
Stir Fry Sauce: This consists of fresh ginger, garlic, hot water, low sodium soy sauce, brown sugar, corn starch, black pepper, and sesame oil.

These basics ensure your stir fry is authentic and packed with flavor.

Optional garnishes and add-ins

While the classic beef and broccoli shines on its own, why not elevate it? Consider these optional add-ins:

Sesame seeds: A light sprinkle adds a delightful crunch.
Red pepper flakes: For that extra kick, if you enjoy some heat.
Green onions: Sliced as a fresh garnish can brighten the dish.

Feel free to experiment with additional veggies or proteins to make it your own. Enjoying this meal over hot, steamy rice makes it all the more satisfying!

Step-by-step Preparation of Beef and Broccoli

Making Beef and Broccoli is not just about cooking; it’s about creating a dish that’s bursting with flavor while being quick enough to fit into your busy week. Let’s dive into the steps to transform simple ingredients into a fantastic meal.

Prep your ingredients

Before diving into cooking, take some time to prep your ingredients — this will make your cooking process smoother and more enjoyable. Start by:

Slicing the beef: Lay your flank steak in the freezer for about 30 minutes. This slight chill makes it easier to cut. Once firm, slice it thinly against the grain into bite-sized strips.
Washing and cutting the broccoli: Rinse your fresh broccoli thoroughly under cold water and cut it into florets, aiming for about six cups. This will ensure even cooking and a delightful crunch in every bite.

Make the stir fry sauce

Next up is the stir fry sauce, which is the heart of the dish. Combine the following ingredients in a bowl:

1 teaspoon grated fresh ginger
2 teaspoon grated garlic (about three cloves)
½ cup hot water
6 tablespoon low-sodium soy sauce (or gluten-free Tamari)
3 tablespoon packed light brown sugar
1 ½ tablespoon cornstarch
¼ teaspoon black pepper
2 tablespoon sesame oil

Make sure to stir well until the sugar is fully dissolved, then set the sauce aside. This flavorful concoction will bring your beef and broccoli to life!

Cook the broccoli to perfection

To ensure your broccoli retains its vibrant color and crisp-tender texture, place a large skillet over medium heat and:

Add 1 tablespoon of oil.
Toss in your broccoli florets and sauté for 4–5 minutes, partially covering the skillet with a lid. Stir or toss occasionally. If you prefer your broccoli softer, add a splash of water before covering it.

Removing the broccoli at the right moment ensures it remains bright green and crunchy, a perfect contrast to the tender beef!

Sauté the beef until tender

With the broccoli cooked, now it's time to focus on the beef. Increase the heat to high, then:

Add another tablespoon of oil.
Place the sliced beef in a single layer in the skillet and sauté for about 2 minutes on each side. Keep an eye on it; beef cooks quickly, and you want it tender, not overdone.

Quick tip: Pull out a piece midway to check for doneness.

Combine and serve over rice

The final step is where the magic really happens!

Reduce the heat to medium-low, then add your stir fry sauce to the beef in the pan and simmer for about 3–4 minutes until it thickens.
Add the cooked broccoli back into the pan, stirring until everything is well combined. If the sauce feels too thick, feel free to stir in an extra tablespoon of water.

Serve your delicious beef and broccoli over warm, fluffy white rice and enjoy a meal that not only satisfies your taste buds but also comes together in 30 minutes! You’ll love how easy it is to impress family or friends with such a delightful dish. Try pairing it with a light salad for a full meal experience!

Variations on Beef and Broccoli

Spicy Beef and Broccoli

If you're looking to kick up the heat, try adding some sliced jalapeños or a tablespoon of Sriracha to your traditional beef and broccoli stir fry. Not only do these ingredients enhance the flavor, but they also give it a satisfying kick that spicy food lovers will adore. Pairing it with a cooling side like coconut rice can balance the flavors beautifully.

Vegetarian-Friendly Broccoli Stir Fry

For a vegetarian twist, substitute the beef with tofu or tempeh. Marinate the plant-based protein in a mix of low-sodium soy sauce and ginger for extra flavor before adding it to the stir fry. This vegetarian-friendly broccoli stir fry maintains the freshness of the broccoli while offering a hearty alternative. You can even toss in bell peppers or snap peas for added color and nutrition—perfect for a quick, healthy meal.

For more inspiration on plant-based meals, check out these delicious stir-fry recipes.

Cooking Tips and Notes for Beef and Broccoli

Cooking beef and broccoli is a great way to bring a flavorful, healthy dish to your table in no time. Here are some tips to elevate your cooking experience:

Slice the Beef Thinly: Freezing the flank steak for 30 minutes makes it easier to slice thinly against the grain. This technique ensures tender bites that absorb the sauce beautifully.
Don’t Overcook the Broccoli: For the best texture, aim for bright green, crisp-tender broccoli. If you love softer veggies, add a splash of water to steam them during cooking.
Customize Your Sauce: Feel free to adjust the soy sauce or brown sugar levels depending on your flavor preference. You can also experiment with adding more garlic or ginger for an extra kick.

Cooking doesn’t have to be daunting; embrace the joy of experimenting and enjoy this delicious beef and broccoli dish! For more tips, check out sources on healthy cooking techniques or meal prep ideas.

Serving Suggestions for Beef and Broccoli

When it comes to serving beef and broccoli, there are endless possibilities to elevate this dish! Here are a few tips to enhance your meal:

Pair with Rice or Noodles: Steamy white rice is a classic companion that soaks up the flavorful stir-fry sauce. Alternatively, try serving it over rice noodles or even quinoa for a nutritious twist.
Add a Side: A simple side salad or garlic cucumber salad can provide a refreshing crunch and balance out the savory flavors of the beef and broccoli.
Garnish Delightfully: A sprinkle of sesame seeds or chopped green onions on top not only adds visual appeal but also a delightful crunch.

These suggestions will surely take your beef and broccoli from good to absolutely irresistible! For more ideas, check out this source for additional inspiration.

Time Breakdown for Beef and Broccoli

Preparation Time

In just 17 minutes, you can have all the ingredients prepped and ready to go. This includes marinating the beef and cutting up fresh broccoli. Perfect for those busy weeknights!

Cooking Time

Once you're done prepping, the actual cooking only takes about 13 minutes. A quick sauté here and a stir there, and you'll have a delicious meal ready before you know it.

Total Time

In just 30 minutes, you’ll have a complete and satisfying beef and broccoli dish that’s perfect for a weeknight dinner. Who knew wholesome cooking could be so quick? Enjoy it over rice for the full experience!

For other fast recipes, check out BBC Good Food and AllRecipes.

Nutritional Facts for Beef and Broccoli

Calories and Macronutrients

In a serving of beef and broccoli, you'll find approximately 385 calories, which includes a balanced mix of protein, carbohydrates, and healthy fats. This dish contains about 35g of protein, 30g of carbohydrates, and 15g of fat, making it a wholesome meal that satisfies both your hunger and nutritional needs.

Health Benefits of Beef and Broccoli

Beef and broccoli is not only delicious but also packed with health benefits.

Rich in Iron: The beef provides essential iron, which is crucial for oxygen transport in your blood.
High in Vitamins: Broccoli is loaded with vitamins C and K, boosting your immune system and supporting bone health.
Fiber-Rich: With broccoli being high in dietary fiber, this meal aids digestion, keeping you feeling full longer.

Including this dish in your weekly meal plan can support muscle growth, enhance digestion, and contribute to overall well-being. Want to dive deeper into the benefits? Check out articles on Harvard Health or Nutritional Research for more insights.

FAQs about Beef and Broccoli

Can I use frozen broccoli for this recipe?

Absolutely! Using frozen broccoli can save time and effort, making it a convenient option. Just be sure to thaw it before adding it to the stir fry for even cooking. However, fresh broccoli tends to have a better texture and flavor, so if you have the option, I recommend using that.

What type of beef is best for stir frying?

When it comes to beef and broccoli, flank steak is an excellent choice. It’s tender, flavorful, and cooks quickly. You can also consider sirloin or ribeye as alternatives. Just remember to slice the beef thinly against the grain to ensure tenderness.

How can I store leftovers?

If you have any leftovers, store them in an airtight container in the refrigerator for up to three days. To reheat, add a splash of water or broth to keep the beef and broccoli moist. You can easily enjoy this delicious meal again for lunch or dinner!

For more tips on meal storage, check out FoodSafety.gov.

Conclusion on Beef and Broccoli

In conclusion, beef and broccoli is a fantastic, time-efficient dish that effortlessly combines flavor and nutrition. Perfect for busy weeknights, this stir fry can easily be tailored to suit your taste. Give it a try, and you might just find it becoming a regular in your meal rotation! For more delightful variations, check out this guide to stir-frying to enhance your kitchen skills.