Chili and Garlic Spiced Beef and Broccoli Stir Fry

Gluten Free
Dairy Free
Health score
41%
Chili and Garlic Spiced Beef and Broccoli Stir Fry
45 min.
4
394kcal

Suggestions

This chili and garlic spiced beef and broccoli stir fry is a delicious and easy-to-make dish that's perfect for a quick weeknight dinner or a hearty lunch. With a combination of tender beef, crisp-tender broccoli, and a savory sauce, it's a dish that's full of flavor and texture. The best part? It comes together in just 45 minutes! This stir fry is not only tasty but also nutritious. It's a good source of protein and vitamins C and K, and it's gluten- and dairy-free, making it a great option for those with dietary restrictions. Serve it over a bed of fluffy brown rice for a well-rounded meal that will leave you feeling satisfied and fueled.

The recipe is also very versatile and can be customized to your taste preferences. Feel free to add more chili sauce if you like it spicy, or experiment with different types of meat, such as chicken or shrimp. You can even throw in some extra vegetables, like carrots or bell peppers, to boost the nutritional content even further. So, if you're looking for a quick, tasty, and healthy meal option, this chili and garlic spiced beef and broccoli stir fry is definitely worth trying!

Ingredients

  • 12 ounces fat-trimmed beef flank steak very thinly sliced
  • cups broccoli florets 
  • tablespoon coconut oil 
  • 0.8 cup chicken broth low fat
  • tablespoon cornstarch 
  • tablespoons soya sauce 
  • tablespoons rice vinegar 
  • tablespoons mirin 
  • 0.5 teaspoon sesame oil 
  • tablespoon sugar 
  • teaspoons chili sauce 
  • cups brown rice cooked

Equipment

  • bowl
  • frying pan

Directions

  1. Combine chicken broth, cornstarch, soy sauce, rice vinegar, Mirin, sesame oil, sugar and Asian chili sauce in a small bowl.
  2. Preheat non-skillet over medium high heat with 1/2 tablespoon coconut oil.
  3. Add beef and stir fry until beef is cooked through, 3 4 minutes.
  4. Remove from pan.
  5. Add remaining coconut oil and saute broccoli for 3 4 minutes until crisp-tender.
  6. Add chicken broth or water as needed to keep pan from becoming too dry.
  7. Add beef and sauce into the pan with the broccoli and stir until sauce thickens, 4 5 minutes.
  8. Serve over rice.

Nutrition Facts

Calories394kcal
Protein23.1%
Fat38.61%
Carbs38.29%

Properties

Glycemic Index
60.32
Glycemic Load
14.39
Inflammation Score
-8
Nutrition Score
26.658260869565%

Flavonoids

Luteolin
0.73mg
Kaempferol
7.13mg
Myricetin
0.05mg
Quercetin
2.97mg

Nutrients percent of daily need

Calories:394.06kcal
19.7%
Fat:17.26g
26.55%
Saturated Fat:8.58g
53.63%
Carbohydrates:38.5g
12.83%
Net Carbohydrates:34.23g
12.45%
Sugar:7.22g
8.02%
Cholesterol:52.76mg
17.59%
Sodium:840.34mg
36.54%
Alcohol:0.85g
4.72%
Protein:23.24g
46.47%
Vitamin C:81.57mg
98.88%
Vitamin K:94.31µg
89.82%
Manganese:1.33mg
66.57%
Zinc:5.42mg
36.11%
Selenium:23.42µg
33.45%
Vitamin B6:0.67mg
33.29%
Vitamin B3:6.53mg
32.67%
Phosphorus:272.95mg
27.29%
Vitamin B12:1.42µg
23.68%
Vitamin B2:0.36mg
21.38%
Magnesium:84.35mg
21.09%
Potassium:629.06mg
17.97%
Fiber:4.27g
17.08%
Vitamin B1:0.26mg
17.05%
Folate:65.63µg
16.41%
Iron:2.92mg
16.24%
Vitamin A:597.57IU
11.95%
Copper:0.21mg
10.68%
Vitamin B5:0.94mg
9.41%
Calcium:63.12mg
6.31%
Vitamin E:0.79mg
5.24%
Source:Foodista