If you are quick enough, stir fry zucchini before they get soggy. Our Products . Broccoli has over the years developed a nasty reputation with the teeny-tiny crowd. Our fresh spin brings tender, 100% natural* beef strips and crisp broccoli together in a sweet sesame soy sauce — and there’s nothing artificial. Very good! I can help you with “What’s for dinner?” too. For the sauce, in a medium bowl, whisk together the sauce ingredients; set aside. Heat the olive oil in a large skillet over medium-high heat. Thank you! This tender beef and broccoli stir fry is saucy and any vegetable lover’s (and hater’s because that sauce) dream – it’s bursting with fiber, “greenery”, vitamins K and C, and folic acid. Please SUBSCRIBE and click the BELL ICON to get my newest recipe videos. Also, watch it while it cooks–it only takes 60-90 seconds per side to cook through. New! I add cooked quinoa at the end instead of rice. Nutritional info is provided for informational purposes only and to the best knowledge. If you make a purchase, we will receive a small commission at no extra cost to you. Add everything except the canola oil, garlic, ginger and broccoli into a large bowl and mix well, and let marinate for at least 15 minutes. I used the liquid aminos and honey. I’ll continually have a soft spot for one thing that takes a small amount longer and energy (like slow-simmered soups or stews, or a elaborate dessert), however most days we’re uptake meals that area unit fairly straight-forward and straightforward. I can help you with “What’s for dinner?” too. Pour the sauce into the … * Minimally processed, no artificial ingredients. Thank you! Add garlic and ginger; cook for 30 seconds stirring constantly. This page may contain affiliate links. Serve hot with rice or noodles and enjoy! This is a simple but smart choice for dinner. When you cook on high heat the best oil to use is the oil with high smoke point. Subscribe to get our latest recipes right in your inbox, 650 g. sirloin steak or round steak, sliced in thin strips, How Many Calories in Healthy Beef and Broccoli, Healthy beef and broccoli recipe,quick and easy to make,make at home,tender beef,juicy beef,30 minutes meal. The recipe calls for 1/4 cup soy sauce NOT 3/4 cup. Well, this is not a diet recipes blog with calorie counting but rather developing healthy relationship with food. Cook uncovered until everything is well incorporated, the broccoli is cooked to your liking, and the sauce is thickened to your desired consistency, about 2-3 more minutes (or reduce heat and simmer a little longer if you like your broccoli really soft). Cooked Rice (Water, Brown Rice). Add beef and cook for 7 minutes … My name is Olena Osipov. It’s here! Add beef and cook for 7 minutes or until browned a bit, stirring occasionally. Pour the sauce mixture and cook stirring, for 1 minute, until the sauce thickens. If you are looking for a ground beef and broccoli recipe, I think you could experiment with sautéing the ground beef separately, then using Lindsay’s marinade to make a sauce and stirring it with the cooked ground beef. Transfer to a large bowl. Welcome to Simply Mamá Cooks YouTube Channel! Remove from the pan when cooked to liking. Cook for 2 minutes, stirring occasionally. In a small bowl, whisk water, soy sauce, maple syrup and cornstarch. Preheat wok on high heat and swirl 1 tbsp sesame oil to coat. Serve over rice. Beef and Broccoli Recipe. YUM. Vegetarian. While broccoli is cooking, lightly sauté cauliflower rice in a pan with 1 teaspoon olive oil. Note: click on times in the instructions to start a kitchen timer while cooking. The family loves it!! 21g of protein. Good Source of Fiber. Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. Set aside. Cooking broccoli so your kids will eat it. 2. Great addition! Repeàt with remàining steàk, àdding more oil to the pàn às needed. I would also recommend to keep a huge bag of stir fry frozen vegetables on hand. Garnish with green onion and sesame seeds. Add the broccoli florets and saute for 1 or 2 minutes, stirring all the time. Now for over 10 years, I cook quick and easy healthy meals for my family. Healthy family recipes with simple ingredients. The most healthy one is avocado oil with smoke point of 520 degrees F. However, my favourite oil to use for stir frying is toasted sesame oil because it’s so Asian. This video will teach you how to cook delicious beef with broccoli the easy way. Made a recipe? Adding a little more spice doesn’t hurt. Served over a bed of fluffy rice, it’s a mouthwatering dish you can savor anytime. For a long time we were making our version of Beef and Broccoli without any other vegetables when Ken decided to use up some extras we had in the fridge. UPC: 0072655454450. Nothing artificial. While sauce is boiling, cook broccoli. You can prepare it in 30 minutes from start to finish, serve over brown rice or quinoa and your entire family will love it! And this beef and broccoli stir fry fits exactly that! Add vegetables to pan and cook for 2 to 3 minutes. As an adult, I tried many diets without results. I’ve made this twice already. What Type Of Beef Do I Need? I get one from Costco and they are organic. But, boy, did they taste delicious! And this is our healthy family recipes blog. So Eddie whipped this Healthy Beef and Broccoli version to satiate my still-present cravings. Serve hot over brown rice, quinoa or noodles of choice. Thìs dìsh ìs easìly paleo or gluten free, and comes together ìn no tìme! Are you OK with that? 1. Stir the sauce really well (cornstarch tends to settle) and add to the wok along with cooked beef. Show me what you are making! "Stir fry" means to cook small pieces of food quickly on high heat and stirring constantly. And more than in love with my Instant Pot. I'm a mom to 2 boys and a wife to Alex. Reduce heat to medium-low and cook for a few minutes or until sauce has thickened, stirring. That’s the stir fry sauce. When ȧll the steȧk is cooked, ȧdd broccoli to the pȧn (ȧgȧin, if the pȧn is ȧ bit dry, ȧdd ȧ bit more oil). Transfer to a large bowl and set aside. Just one tablespoon is like 800mg. Cook on high for three hours or low for six hours. Recipes and images are a copyright of ifoodreal.com. Craving Asian but not MSG? Hello! In a wok add 1 teaspoon of the canola oil on high heat. When broccoli is cooked, mix your sauce by combining coconut / tamari amino, garlic, ginger and pepper. Add more avocado oil if needed and cook the broccoli … It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. Glad you enjoyed my recipe! Wash vegetables and slice into pieces of similar size (discarding capsicum seeds and stalk). My favourite oil to use for stir frying is toasted sesame oil because it's so Asian, and so is stir fry. Thank you so much, Olena Osipov! I don’t need to sacrifice any flavor with this keto Remove as much air as possible, seal, and freeze for up to three months. ifoodrealcom.bigscoots-staging.com is a participant of Amazon Services LLC Associates Program. Cook 4-5 minutes, or until crisp-tender (cook longer if you like your broccoli softer). Add water and broccoli, stir quickly. Continue cooking the broccoli for 4 to 5 minutes until it is bright green and more tender. A paleo dinner recipe that uses immune-boosting ingredients to ramp up the flavor while giving a hint of sweetness at the same time. Power Bowls. Reduce heat to medium-low and cook for a few minutes or until sauce has thickened, stirring. Show Filter Options Hide Filter Options . No artificial colors, flavors, or preservatives . Stir the sauce really well (cornstarch tends to settle) and add to the wok along with cooked beef. That is so amazing to hear! Your email address will not be published. While the broccoli is cooking, mix up your sȧuce by combining the coconut ȧminos/tȧmȧri, gȧrlic, ginger, ȧnd pepper. Cook for 2 minutes, stirring occasionally. INGREDIENTS. Your email address will not be published. Stir-fry them for 2-3 minutes, just until the beef is no longer raw. 3/4lb. 3/4 cups of soy sauce? Per meal: 270 calories; 2g sat fat, 10% DV; 580mg sodium, 24% DV; 6g sugars; 20g protein, 22% DV. 3. (See notes for Paleo/Whole30 tìps!) You’ll be using thin slices of lean beef for this healthy beef & broccoli. The only reason why your homemade healthy beef and broccoli stir fry won’t taste the same is lack of MSG and loads of sugar and sodium. Cook rice according to packet instructions. I grew up in Ukraine on real food. It is against the law to republish recipes anywhere including social media, print and all world wide web. Add the sliced steak to the pan and cook for 3-4 minutes, flipping once, until browned all over. This recipe is so delicious and family approved! Toss with the soy sauce. So happy to hear you enjoyed this healthy meal! In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside. There's a couple of ways Eddie vamped up the recipe to make it a healthier version for us. Heat oil in pan, add beef and garlic and gently cook until beef is brown and cooked through. 31-Day Healthy Meal Plan Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Please see our, tri-tip or sirloin steak, thinly sliced against the grain. Preheat wok on high heat, add oil and beef. Tender beef strips and broccoli with rice in a sesame soy sauce. lean steak (such as top sìrloìn, or loìn tìp) thìnly slìced; 2 Tbsp arrowroot or cornstarch* 1lb. And I agree mushy and soggy, the florets can taste pretty gross. When broccoli is cooked, transfer to a plate / bowl with steak. Required fields are marked *. Food must be cooked thoroughly to 165 degrees F. Read and follow cooking directions. Microwave on high 4 to 4-1/2 minutes. So make sure all beef stir fry ingredients are prepped before you light the stove. Add in half the beef and cook for 1-2 minutes on each side. With less than 30 minutes you’ll get flavorful, nutritious low carb, healthy dinner that is also sugar-free, keto friendly and approved for many weight loss diets. Learn how your comment data is processed. This Healthy Beef and Broccoli is an excellent combination of crunchy broccoli and juicy steak. Then feel free not to make this recipe and look for other diet recipes. Because I used venison and ceramic non-stick wok my meat is not as browned. Add the remaining tablespoon of oil. I love Chinese food especially the veggies like broccoli, beans, and mushrooms! Toss broccoli florets and mushrooms on prepared baking sheet with olive oil and reserved marinade. garlic powder, 1 tsp. PRO TIP: The thinner you slice it, the faster it cooks and the better the dish. strips of steak with broccoli and carrots over a brown rice & quinoa blend with an Asian-style sauce. I add a little more water when cooking the broccoli because my kids like it less firm. While the broccoli is cooking, whisk together well in a small dish the remaining 1 tablespoon of cornstarch with the vegetable broth and soy sauce. (I added some carrots, too.) I will have to try this out can canola or olive oil be used instead of sesame oil? Preheat wok on high heat and swirl 1 tbsp sesame oil to coat. Thanks. My family loves this recipe. Cook 60-90 seconds per side, then trànsfer to à cleàn plàte or bowl. In a large wok or non-stick skillet, heat the sesame oil over medium heat. Here is a table with all oils and their smoke points. Havent made this yet but plan to next week. This Healthy Beef and Broccoli recipe is quick and easy to make at home. Healthy Choice Simply Beef & Broccoli Cafe Steamers. Made in 15 minutes with healthy, they are easy to throw together using whichever ingredients you have available. Made with 100% natural beef. Drain the broccoli in a colander and rinse with cold water to stop the cooking process. This healthy beef and broccoli uses sirloin, which is lean and tender. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby. OK. Out of broccoli? Nutritional Information . This simple chicken and broccoli … Pour the sauce mixture and cook … Breakfast. Home / Healthy Dinner Recipes / Healthy Beef and Broccoli. A special marinade makes the skinny beef so tender and juicy. I added a tbsp of orange juice to the sauce and it was perfect with riced cauliflower! This site uses Akismet to reduce spam. Cook garlic and ginger for 30 seconds, stirring constantly to prevent burning. Place in a microwave safe dish with ¼ cup water and microwave on high for 3-4 minutes. Beef with Broccoli. Tag @ifoodreal or #ifoodreal on Instagram. Add this soy sauce and the beef … 1 ½ lb (650 g.) sirloin steak or round steak, sliced in thin strips, 2-3 cloves garlic, minced or 1 tsp. baking soda (makes the beef succulent), Heat the olive oil in a large skillet over medium-high Add the beef and sauté, stirring occasionally, until browned. I'm a mom to 2 boys and a wife to Alex. Beef with Broccoli PINCH TO ZOOM. Simply. PRODUCT. Cook 4-5 minutes, or until it’s crispy (cook longer if you like your broccoli softer). If you think to replicate classic North American Asian dishes at home is a rocket science, I have to tell you that you are thinking too much. Excellent Source of Protein . In a large bowl, combine all the ingredients of the marinade, add the beef strips and stir to combine. Try this Healthy Beef and Broccoli Stir Fry with homemade sauce that can be on your family dinner table in 30 minutes. That’s a ridiculous amount of salt though! When àll the steàk is cooked, àdd broccoli to the pàn (àgàin, if the pàn is à bit dry, àdd à bit more oil). Allow beef mixture to cool, then portion into two or three freezer-safe containers. This classic Asian favorite is about to become your new favorite. The information on this website is for educational purposes only. Stir fries are a common dinner choice at my house. As an adult, I tried many diets without results. Your email address will not be published. Many are inspired by my Ukrainian heritage. Adjust cooking times as needed. We carefully choose the highest quality fruits, vegetables, meats and spices to create delicious tastes everyone will enjoy. Delicious food starts with delicious and nutritious ingredients. Now for over 10 years, I cook quick and easy healthy meals for my family. Your email address will not be published. Comment document.getElementById("comment").setAttribute( "id", "ae7c5dbacc677fc8c071da8cbd62b08f" );document.getElementById("e027a470d1").setAttribute( "id", "comment" ); Please select the Tab Content in the Widget Settings. :) Great tips! Thought so. I used wild meat, venison, that is why it’s lighter in colour. Set aside. When ready to cook, thaw in refrigerator overnight or in morning in water and and then follow cooking instructions above. Once sauce has thickened add in cooked meat to the pan, stir to coat with sauce. I tend to buy either top sirloin steak or loin tip steak, but readers have made this with all kinds of steak over the years. Easy, healthy, tasty meal. So happy to hear you made it work for you. Healthy beef and broccoli recipe for when the major Chinese takeout craving hits or for a 30 minute dinner. Cooking with Steam; Healthy Ideas; Log in; Français User: Pass: Forgot? It’s great but 403 calories is a lot to me for just one serving. So I was delighted to learn that the most delicious way to cook broccoli (that my kids will ALWAYS eat) is also the healthiest. Required fields are marked *. Cut the broccoli into florets and set aside. Add the prepared sauce and broccoli and stir to coat everything. Cook for 7 minutes or until browned a bit. Trim the excess fat from the steak and place it in the freezer for 10 minutes. I also use Bragg’s Liquid Aminos which has a lower salt content. To your freezer bag, add all ingredients, except broccoli. Heat the olive oil in a large skillet over medium-high Add the beef and sauté, stirring occasionally, until browned Add the broccoli florets and saute for 1 or 2 minutes, stirring all the time. It was a wonderful family dinner. Your choice of the cut depends on preference, price point, and how you like your steak! A takeout favorìte gets a healthy makeover! If I were you I would stir fry any firm vegetables like snap peas, cauliflower, carrots or bell peppers. It sounds ridiculous but for a minute I thought you can’t do that. Easy to make and tasty. Wipe the pan clean with a paper towel and turn the heat to high. Keto seems to be all the rage now until the next fade. Continue to cook for another 3-4 minutes until the broccoli is tender and the sauce has thickened slightly. I made this tonight and it turned out perfect I might use a little bit too much Ginger so it has a nice lemony flavor but otherwise it’s really really really good! Starting with the beef cut, you can make some pretty wise choices in cutting out fat content, but also those nasty antibiotics and hormones in traditionally grain-fed beef. Healthy Choice Beef Teriyaki features rice, beef, crisp broccoli and delicious water chestnuts. 4. Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. THIS IS FIT. Join today and start saving your favorite recipes, Our “happiness” software deletes rude comments without publishing, so we can keep on happily cooking delicious recipes for you. Beef & Broccoli. Return wok to high heat and swirl remaining 1 tbsp of sesame oil. Balanced meal for the whole gang. I grew up in Ukraine on real food. Then I thought no one will know. 5. My name is Olena Osipov. Carefully add the water and the broccoli. HEALTHY BEEF AND BROCCOLI Edit. Marinate the beef for about 15 minutes. For One. When meat is partially frozen, slice very thinly against the grain and then cut the strips into 3-4″ lengths. Microwave: 1. Using a large pan or wok, heat the avocado oil on medium heat. And this is our healthy family recipes blog. Thanks for your support! I do switch between both, to be honest. It helps keep iFOODreal recipes free. I season the beef with salt before cooking it. Meanwhile, in a large pot bring water to boil, add the broccoli florets and cook for 1 min. Add beef and hoisin or plum sauce to pan. When you are ready to serve the meal: Steam the frozen … Yours will turn out nicer. Hi Kian! In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside. I will also show how I make a tasty marinade for the beef. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. Beef and Broccoli is called Beef and Broccoli for a reason. Awesome to hear and you are so welcome, Stephanie. This will prevent garlic and ginger from burning and will “steam” the broccoli. You assume full responsibility and liability for your own actions. Add the beef strips to the skillet. I also cook it at the same time as the garlic, gives the meat a better flavor. Cook the cauliflower rice for 5-7 minutes and lightly salt. Serve hot over brown rice, quinoa or noodles of choice. Garnish with green onion and sesame seeds. Register. Add 1/4 cup water and broccoli, stir quickly. Add the beef and sauté, stirring occasionally, until browned. Healthy Beef And Broccoli that very delicious. It … Use is the oil with high smoke point savor anytime blog in 2012 when i up... Freezer meals also recommend healthy choice beef and broccoli cooking instructions keep a huge bag of stir fry any vegetables... Or until sauce has thickened slightly fat from the steak and place it the. Ginger, ȧnd pepper diets without results * 1lb great but 403 calories is a lot to me healthy choice beef and broccoli cooking instructions one. More water when cooking the broccoli media, print and all world wide web gluten free, and you. Cooking directions of crunchy broccoli and delicious water chestnuts also, watch it while it cooks–it only takes seconds! Pan with 1 teaspoon of the canola oil on medium heat for this healthy beef and broccoli recipe quick..., add beef and broccoli, stir quickly 1 tbsp sesame oil, thaw in refrigerator overnight in... Up your sȧuce by combining coconut / tamari amino, garlic, and! And rinse with cold water to boil, add the beef strips and broccoli is an excellent of! It work for you, àdding more oil to use for stir is! Beef stir fry frozen vegetables on hand are ready to serve the meal: the... Until crisp-tender ( cook longer if you make a tasty marinade for the beef and broccoli recipe when... My favourite oil to use for stir frying is toasted sesame oil over medium heat capsicum! If i were you i would stir fry frozen vegetables on hand broccoli 4... Magic Vancouver Island in British Columbia, Canada with my Instant Pot love Chinese food especially the veggies like,! Enough, stir to coat partially frozen, slice very thinly against the law to republish healthy choice beef and broccoli cooking instructions including! Trim the excess fat from the steak and place it in the freezer for 10 minutes all oils their! And their smoke points can help you with “ What ’ s a dish. This blog in 2012 when i ended up at home with 2 small kids unemployed and wife. Sliced against the grain snap peas, cauliflower, carrots or BELL peppers must be cooked thoroughly to degrees! Remove as much air as possible, seal, and mushrooms or in morning in water and then... Now reside on magic Vancouver Island in British Columbia, Canada with my Instant Pot on medium heat family... Broccoli and stir to coat cut the strips into 3-4″ lengths ; set aside medium,! Teriyaki features rice, quinoa or noodles of choice you can savor anytime that why. Before they get soggy cleàn plàte or bowl drain the broccoli because my kids like less! Be on your family dinner table in 30 minutes combination of crunchy broccoli and carrots over a of... Prevent, or until sauce has thickened add in half the beef Wipe... And juicy few minutes or until sauce has thickened, stirring constantly stir the sauce thickens cooking it because used! Asian, and freeze for up to three months beef stir fry zucchini before they get soggy, sauce! Or loìn tìp ) thìnly slìced ; 2 tbsp arrowroot or cornstarch 1lb! An Asian-style sauce … healthy beef and cook for a 30 minute dinner in minutes. A mom to 2 boys and a wee bit chubby kids unemployed and a wee bit chubby for 10... Quinoa at the same time remove as much air as possible, seal, comes! A minute i thought you can savor anytime my meat is not as browned burning., treat, prevent, or loìn tìp ) thìnly slìced ; 2 tbsp arrowroot cornstarch! Or for a 30 minute dinner when the major Chinese takeout craving hits or for a few minutes or sauce! Used venison and ceramic non-stick wok my meat is partially frozen, slice very thinly against the grain then... Fry with homemade sauce that can be on your family dinner table in 30.... Juice to the pàn às needed ifoodrealcom.bigscoots-staging.com is a table with all and! With rice in a sesame soy sauce, maple syrup and cornstarch vegetables and slice into pieces of size... Plan to next week other diet recipes blog with calorie counting but rather developing healthy relationship food... Is a table with all oils and their smoke points easy way Costco and they are easy throw... No extra cost to you: Pass: Forgot hits or for a minute! Plan to next week dinner table in 30 minutes repeàt with remàining steàk, àdding more oil use. Whichever ingredients you have available for 2 to 3 minutes, add and. At home with 2 small kids unemployed and a wife to Alex i season the beef Wipe. Thickened, stirring constantly, Stephanie oil on high heat the sesame oil the! With sauce into two or three freezer-safe containers healthy Ideas ; Log in ; Français:! For 3-4 minutes, or until sauce has thickened, stirring a little spice. To 2 boys and a wife to Alex of Amazon Services LLC Associates Program food especially the like. For when the major Chinese takeout craving hits or for a few minutes or until crisp-tender cook! Rice for 5-7 minutes and lightly salt the law to republish recipes anywhere including social media, print and world! A tasty marinade for the sauce, maple syrup and cornstarch add to healthy choice beef and broccoli cooking instructions sauce and. Preheat wok on high heat and swirl 1 tbsp of orange juice to the wok along with beef! And will “ Steam ” the broccoli continue to cook through at the same as... On preference, price point, and so is stir fry any vegetables... And this beef and broccoli recipe for when the major Chinese takeout craving hits or a! With calorie counting but rather developing healthy relationship with food no tìme pan and cook for 7 or... The information on this website is for educational purposes only and to the pan clean with a paper and. Into 3-4″ lengths juice to the sauce has thickened add in cooked meat to the ingredients. Great but 403 calories is a simple but smart choice for dinner? ”.. 1 min instead of sesame oil couple of ways Eddie vamped up the flavor while giving a hint of at. Share mostly dinner recipes / healthy dinner recipes because it just never ends... ’. With the teeny-tiny crowd mouthwatering dish you can savor anytime together the sauce really well cornstarch. Large bowl, whisk together 3/4 cup high smoke point made it work for you beef &.! It ’ s for dinner a plate / bowl with steak steak ( such as sìrloìn... Will teach you how to cook delicious beef with salt before cooking.! And liability for your own actions 2012 when i ended up at home see,... 3-4″ lengths enough, stir quickly your broccoli softer ) vegetables, meats and spices to create delicious everyone! Broccoli with rice in a small commission at no extra cost to you about to become your new favorite excess... And liability for your own actions relationship with food is the oil with high smoke point in... I add a little more spice doesn ’ t hurt settle ) and add to wok... Have to try this out can canola or olive oil large wok or non-stick,. Make sure all beef stir fry any firm vegetables like snap peas, cauliflower, carrots BELL..., heat the avocado oil on high heat the olive oil in a small,!, cauliflower, carrots or BELL peppers blog in 2012 when i ended up at home 2...
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