Name: Beef and Broccoli (with VIDEO)
Prep time: 17 min
Cook time: 13 min
Total time: 30 min
Ingredients: 1 lb flank steak, very thinly sliced into bite-sized strips; 2 Tbsp olive oil (or vegetable oil) (divided); 1 lb fresh broccoli (cut into 6 cups of florets); 2 tsp sesame seeds (optional garnish); 1 tsp fresh ginger, grated (loosely packed); 2 tsp garlic, grated (from 3 cloves); 1/2 cup hot water; 6 Tbsp low sodium soy sauce ((or GF Tamari)); 3 Tbsp packed light brown sugar; 1 1/2 Tbsp corn starch; 1/4 tsp black pepper; 2 Tbsp sesame oil

Introduction to Beef and Broccoli

Why Beef and Broccoli is a favorite stir-fry dish?

Beef and Broccoli is a beloved dish for many reasons, making it a perfect choice for busy evenings or cozy weekends. Its appeal lies in the delightful combination of tender beef and vibrant green broccoli, tossed together in a flavorful sauce that’s both savory and slightly sweet.

This dish is not only easy to prepare but also packs a nutritious punch. Broccoli stands out for its rich vitamin C content, while the beef offers a healthy dose of protein to keep you energized. According to the USDA, 3 ounces of flank steak contains about 23 grams of protein, making it an excellent choice for a fulfilling meal.

Furthermore, Beef and Broccoli can be customized to suit your taste. Whether you're a spice-lover who wants to add chili flakes or someone who prefers a milder flavor profile, the possibilities are endless. Plus, it cooks up in just 30 minutes, making it a go-to for anyone balancing a busy lifestyle.

If you’re ready to dive into this quick, delicious, and nutritious meal, join us as we explore a step-by-step recipe that will surely become a staple in your kitchen! Don’t forget to check out the video tutorial for visual guidance on perfecting this classic dish.

Ingredients for Beef and Broccoli

Essential Ingredients for the Stir Fry

Creating a delicious Beef and Broccoli dish starts with the right ingredients. Here’s what you’ll need:

1 lb flank steak – Thinly sliced for maximum tenderness.
2 tablespoon olive oil – This will help to sauté your veggies and beef. You can also use vegetable oil if you prefer.
1 lb fresh broccoli – About 6 cups of florets will give you that vibrant crunch and abundant nutrients.
Sesame seeds (optional) – A sprinkle adds not only flavor but elegance to your dish.

Optional Ingredients and Garnishes

While the essentials create a solid foundation for your Beef and Broccoli, consider adding these optional ingredients for extra flavor and nutrition:

Fresh ginger and garlic – These aromatics elevate your stir fry and make it aromatic.
Additional vegetables – Bell peppers, snap peas, or carrots could complement the beef and broccoli perfectly.
Sesame oil – A drizzle at the end enhances the nutty flavor.
Green onions – Chopped as a garnish for added freshness.

Experiment with these additions, and customize your dish to suit your taste! For more tips and variations, check out Natasha's Kitchen's stir fry guide.

Preparing Beef and Broccoli

Cooking a delightful dish like Beef and Broccoli can be both fun and rewarding! Whether you're prepping for a weeknight dinner or a cozy weekend meal, following these steps will help you create a tasty stir fry that everyone will love.

Gather and prep your ingredients

To get started, make sure you have all your ingredients at hand. Here’s what you’ll need:

1 lb flank steak: Make sure it’s thinly sliced into bite-sized pieces. If you freeze it for about 30 minutes beforehand, it will be much easier to slice!
1 lb fresh broccoli: Cut into florets, ensuring they’re around the same size for even cooking.
2 tablespoons of olive oil: This will be used for sautéing.
Optional garnish: 2 teaspoons sesame seeds to add that extra touch.

Don’t forget to prep your white rice beforehand. It’s great to have it ready when your Beef and Broccoli comes off the stove.

Create the flavorful stir fry sauce

The sauce is the heart of this dish, so let's make it delicious! In a medium bowl, combine the following ingredients:

1 teaspoon fresh ginger, grated
2 teaspoon garlic, grated (that’s about three cloves)
½ cup hot water
6 tablespoons low sodium soy sauce (or gluten-free Tamari)
3 tablespoons packed light brown sugar
1.5 tablespoons corn starch
¼ teaspoon black pepper
2 tablespoons sesame oil

Mix them until the sugar dissolves. This sauce gives your Beef and Broccoli that irresistible flavor.

Sauté the broccoli to perfection

Now let’s move on to the broccoli! Heat a large skillet over medium heat and add 1 tablespoon of olive oil. Toss in your broccoli and sauté for about 4-5 minutes, stirring occasionally. Cover it with a lid for part of the time to help it steam—this will keep the green vibrant while achieving that perfect crisp-tender texture. If you prefer softer broccoli, add 2 tablespoons of water before covering.

Cook the beef for a tender texture

Once your broccoli is done, it’s time to focus on the beef. Raise the heat to high and add another tablespoon of olive oil to the skillet. Arrange the beef strips in a single layer and let them sauté for about 2 minutes on each side, cooking just until they are no longer pink. Be sure to sample a piece to check for doneness—cooking times can vary based on thickness!

Combine ingredients and simmer

Now for the final steps! Reduce the heat to medium-low and pour the prepared stir fry sauce over the beef in the skillet. Allow it to simmer for 3-4 minutes until it thickens. Stir in your sautéed broccoli, mixing everything until well combined. If the sauce becomes too thick, feel free to add 1-2 tablespoons of water to thin it out.

Once everything is well-mixed, serve your delightful Beef and Broccoli over the fluffy white rice, and watch as everyone revels in the flavors! Enjoy every bite!

Variations on Beef and Broccoli

Adding Extra Vegetables

Elevate your Beef and Broccoli dish by tossing in a medley of colorful vegetables. Think snap peas, bell peppers, carrots, or even mushrooms for added depth. These not only enhance the flavor but also boost the nutritional value, giving you a vibrant, health-packed meal. Just be sure to cook them until crisp-tender to keep that satisfying crunch!

Substituting Different Beef Cuts

While flank steak is a classic choice, experimenting with other cuts can offer unique flavors and textures. Try top sirloin, ribeye, or even tri-tip for something a bit different. Each cut has distinct qualities—some may be more tender or flavorful. For detailed insights on the best cuts for stir-frying, check out this helpful resource. Your taste buds will thank you!

Cooking tips for Beef and Broccoli

Best practices for slicing beef

When prepping your beef for Beef and Broccoli, it’s essential to slice it correctly for tenderness. Freeze the flank steak for about 30 minutes before slicing; this firms it up and makes cutting easier. Always slice against the grain into thin strips, which helps break down protein fibers, resulting in a more tender bite. Aim for uniform slices to ensure even cooking.

Tips for crisp-tender broccoli

For broccoli that’s bright and crisp-tender, cook it swiftly! Sauté for just 4-5 minutes in a hot pan. You can cover the skillet with a lid to steam slightly, ensuring the florets retain their vibrant color and crunch. If you prefer softer broccoli, add a splash of water to create steam. For more insights on cooking vegetables perfectly, check out resources from Serious Eats.

These simple tips will elevate your Beef and Broccoli dish, making it a delightful weeknight meal!

Serving suggestions for Beef and Broccoli

Ideal Accompaniments for the Dish

To elevate your Beef and Broccoli experience, serve it over fluffy white rice or opt for brown rice for a nuttier flavor. If you’re keen on a lower-carb option, cauliflower rice makes a fantastic alternative. For extra texture and flavor, consider adding a side of crispy spring rolls or egg rolls. Don’t forget a light soy sauce or chili garlic sauce on the side for those who prefer a little kick!

Creative Serving Ideas

Make your meal visually appealing by garnishing your Beef and Broccoli with sesame seeds and chopped green onions. You could also serve it in a lettuce wrap for a fun, hands-on approach. If you have leftovers, try mixing it into a savory grain bowl with quinoa, baby spinach, and a sprinkle of feta cheese for an energizing lunch. The possibilities are endless, and these options can make mealtime special and inviting!

Time Breakdown for Beef and Broccoli

Preparation Time
Prepare in just 17 minutes! This includes slicing the beef and chopping the broccoli. If you want to save time, consider pre-cut vegetables or marinating the beef the night before.

Cooking Time
Cook it all in about 13 minutes—quickly sautéing the broccoli and beef to perfection. This ensures your meal is hot, flavorful, and ready to serve!

Total Time
In total, you're looking at around 30 minutes from start to finish. Perfect for a busy weeknight dinner! Imagine enjoying a delicious Beef and Broccoli dish in half an hour or less. What a win!

For more tips on meal prep, check out these great ideas.

Nutritional Facts for Beef and Broccoli

Calories

One serving of Beef and Broccoli packs in about 385 calories. This makes it a great option for a filling yet balanced meal.

Protein

With 29 grams of protein per serving, this dish is an excellent source for muscle repair and growth, helping you stay energized throughout your busy day.

Carbohydrates

Each serving contains around 22 grams of carbohydrates, primarily from the broccoli and rice. This keeps your energy levels stable without weighing you down.

For more insights on the nutritional benefits of beef and broccoli, check out the latest guidelines from the USDA. And remember, balancing your meals with veggies like broccoli can lead to a healthier lifestyle overall!

FAQs about Beef and Broccoli

What can I substitute for flank steak?

If flank steak isn't available, don’t worry! You can substitute it with other cuts like top sirloin, ribeye, or tri-tip steak. These options are just as flavorful and tender, making them excellent for your Beef and Broccoli stir fry.

How can I make the sauce thicker?

To achieve a thicker sauce for your Beef and Broccoli, simply add an extra tablespoon of corn starch to your stir fry sauce mixture. Make sure to dissolve it in cold water before adding it to the pan. This will give your sauce that perfect, glossy finish that clings beautifully to the beef and broccoli.

Is this dish freezer-friendly?

Absolutely! Beef and Broccoli can be frozen for meal prep. Pack it in airtight containers or freezer bags, and it will store well for about 2-3 months. When you’re ready to eat, just thaw it in the fridge overnight and reheat on the stove or in the microwave. This makes it a fantastic option for busy weeknights!

Conclusion on Beef and Broccoli

In just 30 minutes, you can whip up a delicious Beef and Broccoli stir fry that’s not only easy to prepare but also packed with flavor and nutrients. Perfect over rice, this dish is a weeknight winner. Try it tonight and savor the delightful blend of tender beef and vibrant broccoli!