Broccoli Beef

Gluten Free
Dairy Free
Health score
24%
Broccoli Beef
17 min.
2
472kcal

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this mouthwatering Broccoli Beef recipe! In just 17 minutes, you can whip up a satisfying dish that’s perfect for lunch or dinner, serving two hungry diners. With tender slices of ribeye beef stir-fried to perfection and vibrant broccoli, this dish is not only visually appealing but also packed with flavor.

The combination of fresh ginger and garlic adds a fragrant aroma, while the savory sauce made with soy sauce, oyster sauce, and chicken stock brings everything together in a glossy finish. Plus, the use of potato starch ensures that the sauce clings beautifully to the beef and broccoli, making every bite a delightful experience.

This Broccoli Beef is a fantastic way to enjoy a healthy meal without compromising on taste. The balance of protein, healthy fats, and minimal carbs makes it a great option for those mindful of their dietary choices. Whether you’re cooking for yourself or impressing a loved one, this dish is sure to become a favorite in your culinary repertoire. So grab your wok and let’s get cooking!

Ingredients

  • ounces beef thinly sliced
  • 300 grams broccoli (1 head)
  • 0.3 cup chicken stock see 
  • 0.5 ounces ginger fresh
  • large cloves garlic 
  • 0.1 teaspoon pepper white
  • tablespoons oyster sauce 
  • teaspoon potato flour 
  • 0.5 teaspoon sesame oil 
  • teaspoons rice wine 
  • teaspoons soya sauce 
  • tablespoons vegetable oil 
  • tablespoons water 

Equipment

  • bowl
  • frying pan
  • whisk
  • wok
  • peeler

Directions

  1. Put the soy sauce, shaoxing, 1/2 teaspoon potato starch and sesame oil into a small bowl and stir to combine.
  2. Add the beef and let it it marinate while you prepare the other ingredients. Mince the garlic and finely julienne the ginger and place them in a small bowl. Prepare the broccoli by peeling the fibrous layer of skin off the main stalk. If you are using a vegetable peeler you'll need to go over the same area several times to get through to the tender center.
  3. Cut the peeled stalk off and slice it in half lengthwise and then into bite-sized strips.
  4. Cut apart the florets into bite-sized pieces. Measure out the 2 tablespoons of water into a small bowl. In a separate small bowl, whisk together the chicken stock, oyster sauce, 1 teaspoon potato starch and white pepper until combined.
  5. Heat a saute pan or wok until very hot.
  6. Add the oil along with the ginger and garlic. Give it a few stirs and then add the marinated beef. Stir-fry until the beef is just barely cooked through and then transfer to beef to a clean bowl.
  7. Add the broccoli and water and cover immediately. Steam for 2 minutes.
  8. Remove the lid and return the beef to the pan. The potato starch has probably settled, so give the sauce mixture a stir and pour it in with the beef and broccoli. Stir-fry until the sauce is thick and has coated everything in a glossy sheen.

Nutrition Facts

Calories472kcal
Protein19.62%
Fat67.01%
Carbs13.37%

Properties

Glycemic Index
46
Glycemic Load
2.43
Inflammation Score
-8
Nutrition Score
27.033043495987%

Flavonoids

Luteolin
1.2mg
Kaempferol
11.77mg
Myricetin
0.14mg
Quercetin
4.94mg

Nutrients percent of daily need

Calories:472.11kcal
23.61%
Fat:35.58g
54.74%
Saturated Fat:10.15g
63.45%
Carbohydrates:15.98g
5.33%
Net Carbohydrates:11.71g
4.26%
Sugar:3.47g
3.86%
Cholesterol:71.65mg
23.88%
Sodium:756.83mg
32.91%
Alcohol:0.4g
100%
Alcohol %:0.15%
100%
Protein:23.44g
46.88%
Vitamin K:180.07µg
171.5%
Vitamin C:135.24mg
163.93%
Vitamin B12:2.16µg
36%
Vitamin B6:0.68mg
33.86%
Zinc:4.92mg
32.8%
Vitamin B3:6.26mg
31.32%
Selenium:20.48µg
29.26%
Phosphorus:285.4mg
28.54%
Folate:107.01µg
26.75%
Potassium:853.65mg
24.39%
Vitamin B2:0.38mg
22.53%
Manganese:0.43mg
21.73%
Iron:3.39mg
18.85%
Vitamin A:935.97IU
18.72%
Vitamin E:2.74mg
18.26%
Fiber:4.27g
17.09%
Magnesium:57.59mg
14.4%
Vitamin B5:1.42mg
14.19%
Vitamin B1:0.18mg
11.85%
Copper:0.21mg
10.38%
Calcium:101.76mg
10.18%
Source:Norecipes