Stir-Fried Beef and Broccoli

Gluten Free
Dairy Free
Health score
52%
Stir-Fried Beef and Broccoli
45 min.
2
572kcal

Suggestions

Ingredients

  • 0.3 cup beef broth 
  • pound broccoli peeled cut into flowerets and the stems and cut into 1/2-inch-thick
  • tablespoon cornstarch 
  • tablespoon sherry 
  • tablespoon ginger fresh minced peeled
  • tablespoon garlic minced
  • teaspoons sesame oil 
  • inch pepper dried fresh red hot minced seeded (wear rubber gloves)
  • servings rice cooked
  • 0.3 teaspoon salt 
  • 0.8 pound rump steak boneless
  • tablespoon soya sauce 
  • teaspoon sugar 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • wok
  • slotted spoon

Directions

  1. In a small bowl stir together the soy sauce, the sugar, and the salt, add the beef, and let it marinate for 20 minutes.
  2. In a small bowl dissolve the cornstarch in the soy sauce and stir in the Sherry, the broth, the sugar, and the sesame oil.
  3. Heat a wok or large heavy skillet over high heat until it is hot, add 2 tablespoons of the vegetable oil, and heat it until it just begins to smoke. Stir-fry the beef in the oil in batches for 1 minute, or until it is no longer pink, and transfer it as it is cooked with a slotted spoon to a plate.
  4. Add the remaining 1 tablespoon vegetable oil to the wok, heat it until it is hot but not smoking, and in the oil stir-fry the gingerroot, the garlic, and the chili for 30 seconds, or until the mixture is fragrant.
  5. Add the broccoli and stir-fry the mixture for 1 minute.
  6. Add 1/3 cup water and steam the broccoli, covered, for 1 1/2 to 2 minutes, or until it is crisp-tender. Stir the sauce, add it to the wok with the beef and any juices that have accumulated on the plate, and cook the mixture, stirring, for 2 minutes, or until the sauce is thickened and the beef is heated through.
  7. Transfer the mixture to a heated platter and serve it with the rice.

Nutrition Facts

Calories572kcal
Protein31.41%
Fat51.8%
Carbs16.79%

Properties

Glycemic Index
119.14
Glycemic Load
5.36
Inflammation Score
-9
Nutrition Score
39.620869258176%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Luteolin
1.81mg
Kaempferol
17.79mg
Myricetin
0.2mg
Quercetin
7.47mg

Nutrients percent of daily need

Calories:572kcal
28.6%
Fat:33.26g
51.17%
Saturated Fat:6.9g
43.1%
Carbohydrates:24.26g
8.09%
Net Carbohydrates:18.01g
6.55%
Sugar:6.19g
6.88%
Cholesterol:103.76mg
34.59%
Sodium:1082.04mg
47.05%
Alcohol:0.77g
100%
Alcohol %:0.2%
100%
Protein:45.38g
90.77%
Vitamin K:271.92µg
258.97%
Vitamin C:203.73mg
246.94%
Vitamin B6:1.5mg
75.25%
Vitamin B3:14.76mg
73.81%
Selenium:50.24µg
71.78%
Zinc:8.1mg
54%
Phosphorus:524.91mg
52.49%
Folate:167.93µg
41.98%
Potassium:1374.85mg
39.28%
Vitamin B12:2.05µg
34.09%
Manganese:0.65mg
32.44%
Vitamin A:1472.6IU
29.45%
Vitamin B2:0.48mg
28.05%
Vitamin E:4.14mg
27.63%
Iron:4.87mg
27.06%
Fiber:6.24g
24.97%
Vitamin B5:2.49mg
24.95%
Magnesium:94.88mg
23.72%
Vitamin B1:0.28mg
18.74%
Calcium:167.52mg
16.75%
Copper:0.27mg
13.71%
Vitamin D:0.17µg
1.13%
Source:Epicurious