Beef and Broccoli Stir-Fry

Healthy Living, Recipes

beef-and-broccoli-stir-fry

A take-out Chinese food favorite, beef and broccoli is loaded with sodium and dripping in unhealthy sauce. With this beef stir-fry recipe, you’ll get all the good taste without unhealthy additives.

For years beef has gotten a bad rap when it comes to nutrition and heart health, but studies show that moderate intake of lean red meat can be part of a healthy diet that doesn’t increase cardiac risk factors. The four ounce protein-rich portion in this recipe provides less than 200 calories and is a good source of Zinc, Iron, and B-vitamins. Paired with cholesterol-lowering brown rice and fiber-full broccoli, this meal gets a heart healthy boost of magnesium, essential to heart health. Do your heart a favor and don’t swap out the brown rice for white rice; you’ll miss out on several health benefits, including a naturally gluten-free, slow digesting carbohydrate.

Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 2 Tbsp dry sherry or red wine
  • 2 Tbsp lower-sodium soy sauce (gluten free if needed)
  • 1 tsp sugar
  • 1 lb boneless flank steak cut diagonally across grain into thin slices
  • 1/2 cup beef broth (gluten free if needed)
  • 1 Tbsp cornstarch or arrowroot
  • 1 Tbsp hoisin sauce (gluten free if needed)
  • 1 Tbsp olive oil
  • 1 tsp chopped fresh ginger
  • 3 garlic cloves minced
  • 4 cups broccoli florets
  • 1/3 cup sliced scallion
  • 1/2 cup water chestnuts
  • 1/2 tsp sesame seeds (optional)
  • 2 cups cooked brown rice

Preparation

In a bowl, combine 1 tablespoon of the sherry, 1 tablespoon of the soy sauce, sugar and flank steak. Set aside. In a small bowl, stir together the remaining 1 tablespoon sherry, the remaining 1 tablespoon soy sauce, broth, cornstarch and hoisin. Set aside.

Lightly coat a skillet with nonstick cooking spray and heat on medium high. Add the beef mixture and cook for 3 minutes, or until browned. Remove beef from skillet and drain the juices.

Add oil to skillet. Add ginger and garlic and cook for 30 seconds, stirring constantly. Add broccoli and 1/4 cup water and cook for 2 to 3 minutes, or until broccoli is softened but still crisp. Add scallions and cook for 1 minute, stirring constantly. Add broth mixture, beef mixture and water chestnuts; cook for 2 minutes, or until beef is thoroughly heated and sauce is slightly thick. Sprinkle with sesame seeds, if using. Serve beef mixture over rice.

Yield: 4 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: about 1 1/2 cups beef and broccoli; 1/2 cup cooked rice

Calories: 434
Sodium: 467mg
Fat: 13g
Carbohydrates: 36g
Saturated Fat: 4g
Fiber: 3g
Cholesterol: 62mg
Protein: 37g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.