Beef and Broccoli Stir Fry Recipe with Prep Time, Cook Time, Serving Size, and Nutritional Value
Introduction:
Beef and Broccoli Stir Fry is a popular and delicious Chinese-inspired dish that combines tender slices of beef, vibrant broccoli florets, and a savory sauce. It’s quick and easy to prepare, making it an excellent choice for busy weeknight dinners or special occasions. This article will provide you with a detailed step-by-step recipe for Beef and Broccoli Stir Fry, along with its prep time, cook time, serving size, and nutritional value.
Recipe:
Ingredients:
- 1 pound (450g) thinly cut beef sirloin or flank steak
- 2 cups broccoli florets
- 2 tablespoons vegetable oil
- 3 cloves garlic, minced
- 1/4 cup soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon hoisin sauce
- 1 tablespoon cornstarch
- 1 teaspoon sesame oil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- Steamed rice, for serving
Preparation:
- In a bowl, combine the soy sauce, oyster sauce, hoisin sauce, cornstarch, sesame oil, and red pepper flakes (if using). Stir the sauce mixture until the cornstarch is fully dissolved.
- Marinate the sliced beef in half of the prepared sauce mixture for at least 15 minutes. Set aside the excess sauce for later use.
- While the beef is marinating, prepare the broccoli by blanching it in boiling water for 1-2 minutes until it becomes bright green and slightly tender. Drain and put aside the broccoli.
Cooking:
- In a wok or a large skillet, heat one tablespoon of vegetable oil over high heat. Once the oil is hot, add the minced garlic and stir-fry for about 30 seconds until fragrant.
- Stir-fry the marinated beef in the wok for 2-3 minutes, or until it reaches the desired amount of doneness. Remove the steak from the skillet and put it aside.
- Add another tablespoon of vegetable oil to the same pan then blanched broccoli florets and stir-fry for 2-3 minutes until they are tender-crisp.
- Return the cooked beef to the wok with the broccoli. Pour in the reserved sauce and stir everything together until well coated. Cook for an additional 1-2 minutes to let the flavors meld.
- Season to taste with salt and pepper, and adjust seasoning as needed.
Serving:
Serve the Beef and Broccoli Stir Fry over steamed rice, garnishing with some sesame seeds or chopped green onions for added flavor and presentation.
Prep Time: Approximately 25 minutes
Cook Time: Approximately 10 minutes
Serving Size: This recipe serves 4 people.
Nutritional Value (Per Serving):
- Calories: 350 kcal
- Total Fat: 16g
- Saturated Fat: 4g
- Trans Fat: 0g
- Cholesterol: 65mg
- Sodium: 1100mg
- Total Carbohydrates: 20g
- Dietary Fiber: 3g
- Sugars: 4g
- Protein: 30g
Note: The nutritional values are approximate and may vary depending on the specific ingredients and brands used.
Conclusion:
Beef and Broccoli Stir Fry is a delectable and nutritious dish that is sure to be a hit with your family and friends. With its short preparation and cooking time, it’s an ideal choice for a quick and satisfying meal. Enjoy the delightful combination of tender beef, crisp broccoli, and flavorful sauce that will leave your taste buds wanting more.
