BEEF AND BROCCOLI CALORIES RECIPES

Name: Broccoli Beef
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 1 pound flank steak, cut into thin strips; 1/2 teaspoon ground white pepper; 1/2 cup low sodium soy sauce (or gluten-free tamari); 1 tablespoon brown sugar; 5 cloves garlic (minced); 1 one-inch piece fresh ginger (peeled and grated); 1 tablespoon cornstarch (optional); 1 tablespoon sesame oil; 1/2 yellow onion (sliced); 1 large head broccoli (cut into florets and blanched); cooked rice or cauliflower rice (for serving); 1 tablespoon toasted sesame seeds; 3 scallions (sliced on the bias)

BROCCOLI BEEF - SKINNYTASTE

Broccoli Beef - Skinnytaste image

This Broccoli Beef satisfies my craving for Chinese takeout but with less oil and sugar than what you’ll find at most restaurants.

Provided by Gina

Categories Brunch Dinner Lunch

Total Time 30 minutes

Prep Time 15 minutes

Cook Time 15 minutes

Yield 4

Number Of Ingredients 13

Ingredients

1 pound flank steak, cut into thin strips
1/2 teaspoon ground white pepper
1/2 cup low sodium soy sauce (or gluten-free tamari)
1 tablespoon brown sugar
5 cloves garlic (minced)
1 one-inch piece fresh ginger (peeled and grated)
1 tablespoon cornstarch (optional)
1 tablespoon sesame oil
1/2 yellow onion (sliced)
1 large head broccoli (cut into florets and blanched)
cooked rice or cauliflower rice (for serving)
1 tablespoon toasted sesame seeds
3 scallions (sliced on the bias)

Steps:

Season the beef with white pepper.
In a small bowl, whisk together the soy sauce, brown sugar, garlic, ginger, and cornstarch, if using. Set aside.
In a large nonstick skillet over high heat, warm 1/2 tablespoon of the sesame oil until just smoking. Add the beef and cook, stirring occasionally, until the meat is just about cooked through. Transfer to a plate and set aside.
Add the remaining 1/2 tablespoon of oil to the skillet, then add the onions and cook until they are softened, about 8 minutes.
Add the blanched and drained broccoli and cook for 1 minute. Then add the reserved sauce and stir to coat.
Return the beef to the skillet and continue to cook until the beef is cooked through and the sauce has reduced slightly, about 3 minutes more.
Transfer to serving plates over rice or veggie rice. Sprinkle with sesame seeds and scallions.

Nutrition Facts : Calories 315 kcal, CarbohydrateContent 24.5 g, ProteinContent 32 g, FatContent 12.5 g, SaturatedFatContent 3.5 g, CholesterolContent 78 mg, SodiumContent 1452 mg, FiberContent 6 g, SugarContent 10.5 g, ServingSize 3 /4 cup

BEEF BROCCOLI STIR-FRY RECIPE: HOW TO MAKE IT - TASTE OF HOME

Beef Broccoli Stir-Fry Recipe: How to Make It - Taste of Home image

My family often requests this tasty beef and broccoli stir fry. It's great because it combines tender beef and nutritious vegetables in one dish. We enjoy this broccoli beef recipe year-round but especially in summer, when I grow my own broccoli and onions. Plus, it doesn't heat up the kitchen. —Ruth Stahl, Shepherd, Montana

Provided by Taste of Home

Categories Dinner

Total Time 25 minutes

Prep Time 5 minutes

Cook Time 20 minutes

Yield 4 servings.

Number Of Ingredients 11

Ingredients

1/2 teaspoon garlic powder
3 tablespoons cornstarch, divided
2 tablespoons plus 1/2 cup water, divided
1 pound boneless beef top round steak, cut into thin 2-inch strips
1/4 cup soy sauce
2 tablespoons brown sugar
1 teaspoon ground ginger
2 tablespoons canola oil, divided
4 cups fresh broccoli florets
1 small onion, cut into thin wedges
Hot cooked rice

Steps:

Mix garlic powder and 2 tablespoons each cornstarch and water; toss with beef. In a small bowl, mix soy sauce, brown sugar, ginger and the remaining cornstarch and water until smooth., In a large skillet, heat 1 tablespoon oil over medium-high heat; stir-fry beef until browned, 2-3 minutes. Remove from pan., In same pan, stir-fry broccoli and onion in remaining oil over medium-high heat until crisp-tender, 4-5 minutes. Stir soy sauce mixture; add to pan. Cook and stir until thickened, 1-2 minutes. Return beef to pan; heat through. Serve with rice.

Nutrition Facts : Calories 291 calories, FatContent 11g fat (2g saturated fat), CholesterolContent 63mg cholesterol, SodiumContent 974mg sodium, CarbohydrateContent 18g carbohydrate (9g sugars, FiberContent 2g fiber), ProteinContent 30g protein.

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This Broccoli Beef satisfies my craving for Chinese takeout but with less oil and sugar than what you’ll find at most restaurants.
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Total Time 30 minutes
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Calories 315 kcal per serving

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My family often requests this tasty beef and broccoli stir fry. It's great because it combines tender beef and nutritious vegetables in one dish. We enjoy this broccoli beef recipe year-round but especially in summer, when I grow my own broccoli and onions. Plus, it doesn't heat up the kitchen. —Ruth Stahl, Shepherd, Montana
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1. Place the broccoli into a heatproof bowl with a pinch of sea salt, then cover with boiling water, leave for 10 minutes, then drain.
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