Stir-Fried Beef and Broccoli

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

Suggestions

Looking for a quick, nutritious, and delicious meal that's both gluten-free and dairy-free? Look no further than this Stir-Fried Beef and Broccoli recipe! With a health score of 52, this dish is perfect for those who are health-conscious and looking to maintain a balanced diet. Ready in just 45 minutes, it's ideal for lunch or dinner and serves two people.

Packed with flavor, this recipe combines tender slices of boneless sirloin with crisp, vibrant broccoli. The beef is marinated in a savory mixture of soy sauce, sugar, and salt, infusing it with a mouth-watering taste. The stir-fry is cooked in a wok, adding an authentic touch to the dish, and includes aromatic ingredients such as gingerroot, garlic, and a fresh red chili for a spicy kick.

To keep this meal gluten-free and dairy-free, the recipe uses gluten-free soy sauce and omits any dairy products. The dish is accompanied by cooked rice, which not only complements the flavors but also adds a satisfying carbohydrate content.

With a caloric breakdown of 31.41% protein, 51.8% fat, and 16.79% carbs, this Stir-Fried Beef and Broccoli is a well-rounded meal that caters to a variety of dietary needs. Whether you're cooking for yourself or sharing a meal with a loved one, this recipe is sure to become a staple in your kitchen. So, grab your wok and get ready to enjoy a delicious, healthy, and easy-to-make Stir-Fried Beef and Broccoli dinner!

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