Tender beef and crisp broccoli cooked in a light savoury sauce for a quick, balanced stir-fry that works well for an easy lunch or dinner.
Medical Disclaimer: This recipe and its nutrition information are provided for general educational purposes only. Individual nutritional needs can differ. If you have a medical condition, food allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.
Beef and broccoli is a simple stir-fry combination that can be made lighter by using lean beef, plenty of broccoli and a modest amount of sauce. This version keeps the flavours familiar while reducing excess oil and using reduced-sodium seasoning.
Choose lean beef and keep the meat portion moderate while using plenty of broccoli and other vegetables. A hot pan and a small amount of oil are enough to create good stir-fry flavour.
Mix the beef with soy sauce, cornstarch, sesame oil and black pepper. Leave for about 10 minutes while preparing the vegetables.
Combine the soy sauce, oyster sauce, lime juice or rice vinegar, water and cornstarch in a small bowl.
Heat the oil in a wok or large non-stick pan over high heat. Add the beef in a single layer and stir-fry for 2–3 minutes until browned. Remove and set aside.
Add the garlic, ginger, broccoli, carrot and water to the pan. Stir-fry for 3–4 minutes until the broccoli is bright green and just tender.
Return the beef to the pan, add the sauce and toss for 1–2 minutes until everything is coated and heated through. Serve with a moderate portion of rice if desired.
Values are estimates and can vary depending on ingredients, brands and portion sizes used.
Adjust portions, seasoning and ingredients according to your personal needs. Check sauce labels if sodium intake is a concern. If you have a medical condition, allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.
