Beef and Broccoli Stir Fry with Whole Grain Brown Rice

Gluten Free
Dairy Free
Health score
56%
Beef and Broccoli Stir Fry with Whole Grain Brown Rice
35 min.
4
324kcal

Suggestions

Looking for a quick, nutritious, and delicious meal that's both gluten-free and dairy-free? Look no further than this Beef and Broccoli Stir Fry with Whole Grain Brown Rice! This recipe is a fantastic find for health-conscious foodies, boasting a commendable Recipe Health Score of 56. It's the perfect solution for those busy nights when you need to whip up a tasty and satisfying dinner in just 35 minutes.

Packed with lean protein, this dish features thinly sliced beef sirloin steak that's stir-fried alongside blanched broccoli florets, minced garlic, and thinly sliced green onions. The star of the show, however, is the Whole Grain Brown Rice, which adds a delightful nutty flavor and a satisfying chewiness to the stir fry. To make this recipe even more convenient, we've opted for UNCLE BEN'S® Fast & Whole Grain Instant Brown Rice, ensuring a quick and easy cooking process.

With a balanced caloric breakdown of 22.18% protein, 27.67% fat, and 50.15% carbs, this Beef and Broccoli Stir Fry is not only a healthy lunch or dinner option but also serves as a hearty main dish that's sure to satisfy your hunger. Serve it to your family or friends, and they'll be clamoring for seconds. Best of all, this recipe requires only a single frying pan, making cleanup a breeze and allowing you to focus on what truly matters – savoring every delicious bite!

Ingredients

  • 0.5 pound sirloin steak thinly sliced
  • cups broccoli florets 
  • cloves garlic minced
  •  spring onion thinly sliced
  • cup brown rice whole instant
  • tablespoons soya sauce 

Equipment

  • frying pan

Directions

  1. In a large skillet, spray with non-stick spray and saute the beef until browned.
  2. Add the garlic, green onion, broccoli and soy sauce; saute for 1 minute.
  3. Add the rice and water (according to package directions), bring to a simmer, cover and cook for 10 minutes.

Nutrition Facts

Calories324kcal
Protein22.18%
Fat27.67%
Carbs50.15%

Properties

Glycemic Index
27.25
Glycemic Load
0.97
Inflammation Score
-7
Nutrition Score
23.098695941593%

Flavonoids

Luteolin
0.36mg
Kaempferol
3.73mg
Myricetin
0.05mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:323.94kcal
16.2%
Fat:9.96g
15.32%
Saturated Fat:3.74g
23.35%
Carbohydrates:40.62g
13.54%
Net Carbohydrates:37.41g
13.6%
Sugar:1.61g
1.79%
Cholesterol:31.75mg
10.58%
Sodium:553.78mg
24.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.96g
35.93%
Manganese:1.92mg
96.16%
Vitamin K:72.15µg
68.72%
Vitamin C:43.31mg
52.5%
Selenium:21.67µg
30.96%
Phosphorus:301.13mg
30.11%
Vitamin B6:0.57mg
28.72%
Vitamin B12:1.58µg
26.27%
Vitamin B3:5.13mg
25.66%
Magnesium:93.41mg
23.35%
Zinc:3.08mg
20.56%
Vitamin B1:0.29mg
19.29%
Iron:2.57mg
14.27%
Potassium:480.33mg
13.72%
Vitamin B2:0.22mg
13.13%
Fiber:3.22g
12.87%
Folate:50.66µg
12.67%
Vitamin B5:1.18mg
11.79%
Copper:0.22mg
11.09%
Vitamin A:403.24IU
8.06%
Vitamin E:0.98mg
6.51%
Calcium:48.58mg
4.86%
Source:Allrecipes