Beef and Broccoli Stir-Fry
Looking for a quick and satisfying meal? This Beef and Broccoli Stir-Fry is a fantastic high protein dinner recipe that’s bursting with flavor. You can have a delicious and nutritious meal on the table in no time.
Key Ingredients & Substitutions:
- Beef: Flank steak is ideal, but sirloin or skirt steak work well too.
- Broccoli: Fresh florets are best. You can use frozen if absolutely necessary.
- Soy Sauce: Use low-sodium soy sauce to control salt levels. Coconut aminos are a good gluten-free alternative.
- Ginger & Garlic: Fresh is always superior for flavor.
- Cornstarch: Essential for thickening the sauce and tenderizing the beef. Arrowroot powder is a suitable substitute.
Ingredients:
For the Beef:
- 1 pound flank steak, thinly sliced against the grain
- 1 tablespoon cornstarch
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
For the Sauce:
- 1/2 cup beef broth
- 1/4 cup soy sauce
- 2 tablespoons brown sugar (or honey for a healthier option)
- 1 tablespoon cornstarch
- 1 teaspoon grated fresh ginger
- 2 cloves garlic, minced
For the Stir-Fry:
- 2 tablespoons vegetable oil (or olive oil)
- 4 cups fresh broccoli florets
- Cooked rice or noodles, for serving
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Servings: 4
- Tools Needed: Large skillet or wok, mixing bowls, whisk
Step-by-Step Instructions:
1. Prepare the Beef
In a medium bowl, combine the sliced beef, 1 tablespoon cornstarch, 1 tablespoon soy sauce, and sesame oil. Toss to coat evenly. Set it aside to marinate while you prepare the other ingredients.
2. Whisk Together the Sauce
In a separate small bowl, whisk together the beef broth, 1/4 cup soy sauce, brown sugar, 1 tablespoon cornstarch, grated ginger, and minced garlic. Stir until the cornstarch is fully dissolved and the sauce is smooth.
3. Cook the Beef
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the beef in a single layer and cook for 2-3 minutes until browned on all sides. Do not overcrowd the pan; cook in batches if necessary. Remove the cooked beef from the skillet and set it aside.
4. Stir-Fry the Broccoli
Add the remaining 1 tablespoon of vegetable oil to the skillet. Add the broccoli florets and stir-fry for 3-5 minutes, until tender-crisp. You want it bright green and slightly softened but still with a bite.
5. Combine and Thicken
Return the cooked beef to the skillet with the broccoli. Give your prepared sauce another quick whisk, then pour it over the beef and broccoli. Bring the sauce to a simmer, stirring continuously, until it thickens. This usually takes about 1-2 minutes.
6. Serve Your High Protein Dinner
Remove the stir-fry from the heat immediately. Serve your delicious Beef and Broccoli Stir-Fry hot over cooked rice or noodles. Enjoy this quick and healthy high protein dinner recipe!
Variation Ideas:
- Add More Veggies: Include sliced carrots, bell peppers, or snow peas for extra color and nutrients.
- Spice It Up: Add a pinch of red pepper flakes with the garlic and ginger for a little heat.
- Sesame Seeds: Sprinkle toasted sesame seeds over the top before serving for added texture and flavor.
Storage Instructions:
Store any leftover Beef and Broccoli Stir-Fry in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm gently in a microwave or on the stovetop over medium heat until thoroughly hot.
Frequently Asked Questions (FAQ):
- Can you prepare the ingredients ahead of time?
Yes, you can slice the beef and chop the broccoli a day in advance. You can also mix the sauce ingredients.
- What kind of beef is best for stir-fry?
Flank steak, sirloin, or skirt steak are excellent choices because they are lean and become tender when thinly sliced against the grain.
- How do you prevent the beef from being tough?
Slice the beef thinly against the grain, and marinate it with cornstarch. Do not overcook the beef; it cooks very quickly in a hot pan.
- Can you use frozen broccoli?
You can, but fresh broccoli will give you a better texture. If using frozen, thaw it first and pat it dry to remove excess water.
- Is this a healthy high protein dinner recipe?
Absolutely! It’s packed with lean protein from the beef and essential vitamins from the broccoli, making it a balanced and nutritious meal.
- Can you make this recipe gluten-free?
Yes, simply use gluten-free soy sauce or coconut aminos in place of regular soy sauce.
