Beef and Broccoli Stir-Fry

Gluten Free
Dairy Free
Health score
43%
Beef and Broccoli Stir-Fry
45 min.
2
439kcal

Suggestions

Ingredients

  • cups broccoli florets 
  • tablespoon brown sugar 
  • tablespoon brown sugar 
  • teaspoon cornstarch 
  • piece ginger fresh minced peeled
  • large garlic clove minced
  •  spring onion cut into 1-inch-long pieces
  • tablespoon sesame oil 
  • cups snow peas chinese trimmed
  • tablespoon vegetable oil 
  • 0.5  bell pepper red sliced
  • tablespoon cooking sherry 
  • tablespoons soya sauce 
  • ounces beef top sirloin steaks cut into 1/4-inch-thick strips

Equipment

  • frying pan
  • pot
  • wok
  • slotted spoon

Directions

  1. Combine first 7 ingredients and refrigerate 4 hours or overnight.
  2. Cook broccoli in small pot of boiling salted water until almost crisp-tender, about 2 minutes; drain. Rinse under cold water to cool.
  3. Heat oil in wok or heavy large skillet over high heat. Using slotted spoon, transfer beef to wok, reserving marinade. Stir-fry beef until just no longer pink, about 2 minutes.
  4. Remove beef from wok.
  5. Add broccoli, pea pods, green onions and red bell pepper. Continue stir-frying until vegetables are just crisp-tender, about 3 minutes. Stir cornstarch into reserved marinade.
  6. Pour marinade over vegetables in wok.
  7. Add beef and stir-fry until liquid boils and thickens, about 1 minute.

Nutrition Facts

Calories439kcal
Protein31.31%
Fat37.7%
Carbs30.99%

Properties

Glycemic Index
85.5
Glycemic Load
2.82
Inflammation Score
-10
Nutrition Score
36.592608695652%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Luteolin
0.91mg
Kaempferol
7.64mg
Myricetin
0.13mg
Quercetin
6.96mg

Nutrients percent of daily need

Calories:438.63kcal
21.93%
Fat:18.58g
28.59%
Saturated Fat:3.7g
23.11%
Carbohydrates:34.37g
11.46%
Net Carbohydrates:27.51g
10%
Sugar:19.83g
22.03%
Cholesterol:66.9mg
22.3%
Sodium:1617.67mg
70.33%
Alcohol:0.77g
4.29%
Protein:34.73g
69.45%
Vitamin C:186.4mg
225.94%
Vitamin K:208.11µg
198.2%
Vitamin B6:1.26mg
63.04%
Vitamin A:2922.99IU
58.46%
Selenium:39.19µg
55.99%
Vitamin B3:10.13mg
50.66%
Phosphorus:417.46mg
41.75%
Folate:155.53µg
38.88%
Manganese:0.77mg
38.43%
Zinc:5.58mg
37.21%
Iron:6.04mg
33.56%
Potassium:1161.65mg
33.19%
Fiber:6.86g
27.46%
Vitamin B2:0.42mg
24.9%
Vitamin B1:0.36mg
23.91%
Magnesium:94.77mg
23.69%
Vitamin B5:2.27mg
22.74%
Vitamin E:2.74mg
18.3%
Vitamin B12:1.07µg
17.77%
Calcium:162.62mg
16.26%
Copper:0.31mg
15.43%
Source:Epicurious