Chinese Beef With Broccoli

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Chinese Beef With Broccoli
30 min.
4
437kcal

Suggestions

Ingredients

  • head broccoli cut into florets
  • tablespoons cornstarch 
  • pound flank steak thinly sliced
  • cloves garlic minced
  • slices ginger peeled thin
  • 1.3 cups chicken broth low-sodium
  • large onion halved sliced
  • tablespoon oyster sauce 
  • tablespoons vegetable oil; peanut oil preferred 
  •  plum tomatoes quartered
  • tablespoons soya sauce 
  • teaspoons sugar 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Whisk 1 tablespoon cornstarch, 3 tablespoons soy sauce, 1 teaspoon sugar and 1 tablespoon peanut oil in a large bowl.
  2. Add the steak and toss to coat; refrigerate until ready to cook.
  3. Whisk the remaining 1 tablespoon each cornstarch and soy sauce, the oyster sauce and chicken broth in a small bowl; set aside.
  4. Heat 1 tablespoon peanut oil in a large skillet over high heat.
  5. Add the ginger, broccoli and the remaining 1 teaspoon sugar and stir-fry 3 to 4 minutes; transfer to a plate.
  6. Heat 1 more tablespoon peanut oil in the skillet, add the onion and stir-fry 2 to 3 minutes.
  7. Add the tomatoes and cook, turning gently, 2 minutes.
  8. Transfer the onion and tomatoes to the plate with the broccoli.
  9. Reduce the heat to medium high; add the remaining 2 tablespoons peanut oil to the skillet.
  10. Add the garlic and steak and stir-fry 1 minute.
  11. Whisk the sauce mixture, then add to the skillet and simmer 1 minute. Return the vegetables to the skillet; cook until the meat is cooked through, 3 to 4 minutes.
  12. Serve with rice, if desired.
  13. Photograph by Antonis Achilleos

Nutrition Facts

Calories437kcal
Protein29.43%
Fat48.91%
Carbs21.66%

Properties

Glycemic Index
56.77
Glycemic Load
4.93
Inflammation Score
-9
Nutrition Score
32.495652157327%

Flavonoids

Naringenin
0.32mg
Luteolin
1.22mg
Isorhamnetin
1.88mg
Kaempferol
12.21mg
Myricetin
0.19mg
Quercetin
12.86mg

Nutrients percent of daily need

Calories:436.78kcal
21.84%
Fat:24.37g
37.49%
Saturated Fat:5.65g
35.33%
Carbohydrates:24.28g
8.09%
Net Carbohydrates:18.86g
6.86%
Sugar:7.84g
8.72%
Cholesterol:68.04mg
22.68%
Sodium:1265.44mg
55.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.98g
65.96%
Vitamin C:145.3mg
176.12%
Vitamin K:160.37µg
152.74%
Vitamin B6:1.1mg
55.01%
Selenium:38.13µg
54.48%
Vitamin B3:10.17mg
50.83%
Phosphorus:401.43mg
40.14%
Zinc:5.29mg
35.29%
Potassium:1150.45mg
32.87%
Folate:128.78µg
32.2%
Vitamin E:4.53mg
30.18%
Manganese:0.56mg
27.86%
Vitamin A:1335.19IU
26.7%
Vitamin B2:0.38mg
22.65%
Fiber:5.41g
21.65%
Iron:3.71mg
20.63%
Magnesium:75.21mg
18.8%
Vitamin B12:1.12µg
18.74%
Vitamin B5:1.75mg
17.54%
Vitamin B1:0.24mg
15.91%
Copper:0.28mg
13.95%
Calcium:119.65mg
11.97%