Orange Beef and Broccoli

Gluten Free
Dairy Free
Health score
50%
Orange Beef and Broccoli
14 min.
4
271kcal

Suggestions

Looking for a quick, delicious, and nutritious meal that's both gluten-free and dairy-free? Look no further than this mouth-watering Orange Beef and Broccoli recipe! Perfect for lunch or dinner, this main dish comes together in just 14 minutes, making it a fantastic option for busy weeknights or when you're short on time but don't want to compromise on flavor.

This recipe serves four and clocks in at 271 calories per serving, ensuring it's a satisfying yet guilt-free option. The star of the show is the flank steak, trimmed and sliced thinly for maximum tenderness, then coated in cornstarch for a lightly crispy texture. The orange marmalade adds a sweet and tangy twist, complementing the savory beef and creating a delectable sauce that's both gluten-free and dairy-free.

The broccoli, microwaved to perfection according to the package directions, adds a vibrant green color and a burst of nutrients to the dish. It's not just a side; it's an integral part of a meal that's as balanced as it is delicious. The entire dish is cooked in a large nonstick skillet, with just a few simple steps that even a beginner in the kitchen can master.

Whether you're a cooking enthusiast looking for your next challenge or someone new to the kitchen trying to eat healthily, this Orange Beef and Broccoli recipe is sure to become a staple in your meal rotation. It's a perfect blend of flavors, textures, and nutrients, all in a dish that's as easy to make as it is to enjoy. So why wait? Let's get cooking and savor this delightful meal tonight!

Ingredients

  • 12 ounce broccoli florets refrigerated
  • tablespoons cornstarch 
  • pound flank steak trimmed cut into thin slices
  • 0.3 cup less-sodium beef broth fat-free
  • tablespoons soy sauce low-sodium
  • 0.3 cup orange marmalade 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • whisk
  • microwave

Directions

  1. Microwave broccoli according to package directions.
  2. While broccoli cooks, combine broth and next 3 ingredients in a small bowl, stirring with a whisk; set aside.
  3. Place cornstarch in a shallow dish. Dredge steak in cornstarch.
  4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  5. Add steak; saut 5 minutes or until browned on all sides.
  6. Add broth mixture; cook 1 minute or until thick. Stir in broccoli.
  7. Serve immediately.

Nutrition Facts

Calories271kcal
Protein40.48%
Fat19.66%
Carbs39.86%

Properties

Glycemic Index
8
Glycemic Load
1.1
Inflammation Score
-7
Nutrition Score
23.769565520079%

Flavonoids

Luteolin
0.68mg
Kaempferol
6.67mg
Myricetin
0.05mg
Quercetin
2.77mg

Nutrients percent of daily need

Calories:270.92kcal
13.55%
Fat:6.01g
9.25%
Saturated Fat:2.45g
15.32%
Carbohydrates:27.43g
9.14%
Net Carbohydrates:24.94g
9.07%
Sugar:17.49g
19.43%
Cholesterol:68.04mg
22.68%
Sodium:573.47mg
24.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.85g
55.7%
Vitamin C:77.14mg
93.51%
Vitamin K:88.11µg
83.91%
Selenium:35.89µg
51.27%
Vitamin B6:0.85mg
42.64%
Vitamin B3:7.71mg
38.55%
Zinc:4.77mg
31.79%
Phosphorus:300.06mg
30.01%
Potassium:733.62mg
20.96%
Folate:74.24µg
18.56%
Vitamin B12:1.03µg
17.2%
Vitamin B2:0.26mg
15.05%
Iron:2.54mg
14.08%
Vitamin B5:1.23mg
12.31%
Magnesium:48.98mg
12.25%
Manganese:0.23mg
11.64%
Vitamin A:546.39IU
10.93%
Fiber:2.49g
9.96%
Vitamin B1:0.15mg
9.77%
Copper:0.15mg
7.72%
Calcium:76.49mg
7.65%
Vitamin E:1.04mg
6.94%
Source:My Recipes