Broccoli Beef

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

Suggestions


Welcome to a delightful culinary experience with our Broccoli Beef recipe! This dish is not only a feast for the eyes but also a wholesome meal that is both gluten-free and dairy-free, making it perfect for those with dietary restrictions. In just 17 minutes, you can whip up a delicious main course that serves two, ideal for a cozy lunch or a satisfying dinner.

Imagine tender slices of ribeye beef, marinated to perfection, stir-fried with vibrant broccoli florets, and infused with the aromatic flavors of fresh ginger and garlic. The combination of savory soy sauce and rich oyster sauce creates a glossy coating that elevates this dish to a whole new level. With a caloric breakdown that balances protein, fats, and carbs, you can enjoy this meal guilt-free!

Whether you're a busy professional looking for a quick meal or a cooking enthusiast eager to impress, this Broccoli Beef recipe is sure to become a favorite in your kitchen. So grab your wok and let’s get cooking!

Ingredients

  • ounces beef thinly sliced
  • 300 grams broccoli (1 head)
  • 0.5 teaspoons cooking oil 
  • 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 
  • 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
27.079565221849%

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:10.08g
63.02%
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:180.65µg
172.05%
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%
Vitamin E:2.9mg
19.33%
Iron:3.39mg
18.85%
Vitamin A:935.97IU
18.72%
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