Healthy Beef and Broccoli Stir Fry
Healthy Beef and Broccoli Stir Fry Recipe can be on your family dinner table in 30 minutes. And there are leftovers for lunch too.
Healthy Beef and Broccoli Stir Fry Recipe can be on your family dinner table in 30 minutes. And there are leftovers for lunch too.
- 2 tbsp cornstarch
- 2 tbsp garlic minced
- 2 lbs flank, tri-tip or sirloin steak, thinly sliced ag
- 2 lbs broccoli, cut into florets & stalks chopped
- 2 tbsp toasted sesame oil divided
- 1 cup water divided
- 1/4 cup soy sauce (i use bragg's liquid aminos)
- 3 tbsp maple syrup or liquid honey
- 1 tbsp ginger minced
- 4 green onion sprigs finely chopped
- 1 tbsp sesame seeds for garnish
- Carbohydrate 2.4425215024247 g
- Cholesterol 0 mg
- Fat 7.90445751376871 g
- Fiber 0.372975002254049 g
- Protein 0.574757000352575 g
- Saturated Fat 1.1254305019656 g
- Serving Size 1 1 serving (269g)
- Sodium 2.01870000204705 mg
- Sugar 2.06954650017065 g
- Trans Fat 0.356638500624001 g
- Calories 81 calories
Step-by-step
- In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside.
- Preheat wok on high heat and swirl 1 tbsp sesame oil to coat. Add beef and cook for 7 minutes or until browned a bit, stirring occasionally. Transfer to a large bowl and set aside.
- Return wok to high heat and swirl remaining 1 tbsp of sesame oil. Add garlic and ginger; cook for 30 seconds stirring constantly. Add 1/4 cup water and broccoli, stir quickly. Cook for 2 minutes, stirring occasionally.
- Stir the sauce really well (cornstarch tends to settle) and add to the wok along with cooked beef. Reduce heat to medium-low and cook for a few minutes or until sauce has thickened, stirring.
- Garnish with green onion and sesame seeds. Serve hot over brown rice, quinoa or noodles of choice.
When operating under a strict thirty-minute preparation limit, high-heat cooking demands precise heat management to prevent the meat from steaming rather than browning. Flank or sirloin steak must be sliced thinly against the grain to shorten muscle fibers, ensuring tender results without requiring long braising times. Woks or heavy carbon steel pans retain thermal energy effectively, allowing the surface temperature to recover rapidly when cold ingredients are added in batches. Although doubling quantities works well for meal preparation, overloading the pan forces moisture out of the beef and dilutes the searing process.
Storing leftovers safely requires chilling the cooked mixture within two hours to prevent bacterial growth in the temperature danger zone. Placing the cooled components into airtight glass containers preserves structural integrity for up to four days in the refrigerator. Freezing works best when the sauce, beef, and broccoli are combined thoroughly before sealing, though the broccoli will soften considerably upon thawing. Reheating frozen portions directly in a covered skillet over medium-low heat with two tablespoons of water restores moisture without scorching the remaining starches.
