Beef and Broccoli Stir-Fry For Quick Protein Meals

This beef and broccoli stir-fry is a quick and nutritious meal packed with protein. Featuring tender beef strips and vibrant broccoli florets, this dish is perfect for busy weeknights.

The recipe is simple and can be prepared in under 30 minutes, making it an ideal choice for a healthy dinner option.

Ingredients That Shine

The success of a beef and broccoli stir-fry lies in the quality of its ingredients.

Choosing fresh, vibrant broccoli florets is essential, as they provide a crisp texture and a burst of color.

Opt for tender beef sirloin, sliced thinly to ensure quick cooking and maximum tenderness.

Don't forget the aromatics—fresh garlic and ginger add depth and warmth to the dish, while soy sauce and oyster sauce create a savory base that ties everything together.

Preparation Made Easy

Preparing this dish is a breeze, making it perfect for busy weeknights.

Start by marinating the beef in a mixture of soy sauce, oyster sauce, and cornstarch. This step not only infuses flavor but also helps tenderize the meat.

While the beef is marinating, blanch the broccoli in boiling water for just a couple of minutes. This quick process brightens the color and preserves the crunchiness of the florets.

Cooking Techniques

When it comes to cooking, high heat is your friend.

Heat vegetable oil in a large skillet or wok until it's shimmering, then add the marinated beef. Stir-fry for just a few minutes until browned, ensuring the beef remains juicy.

Remove the beef and sauté the garlic and ginger in the same pan to capture all those delicious flavors left behind.

Serving Suggestions

Presentation plays a key role in making this dish inviting.

Serve the beef and broccoli stir-fry over a bed of fluffy white rice, which absorbs the flavorful sauce beautifully.

Garnish with sesame seeds and sliced green onions for an extra pop of flavor and color. This not only enhances the dish's appearance but also adds a delightful crunch.

Nutritional Benefits

This stir-fry is not just quick and delicious; it’s also packed with nutrition.

With a balance of protein from the beef and vitamins from the broccoli, it makes for a wholesome meal.

At approximately 320 calories per serving, it fits well into a balanced diet, providing energy without excess.

Quick Beef and Broccoli Stir-Fry

This stir-fry combines marinated beef with fresh broccoli, all tossed in a savory sauce. It takes about 25 minutes from start to finish and serves 4 people.

Ingredients

• 1 pound beef sirloin, thinly sliced
• 2 cups broccoli florets
• 2 tablespoons vegetable oil
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1/4 cup soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon cornstarch
• 1/2 cup beef broth
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Cooked rice or noodles for serving

Instructions

1. Marinate the Beef: In a bowl, combine sliced beef with soy sauce, oyster sauce, and cornstarch. Let it marinate for at least 10 minutes.
2. Prepare the Broccoli: Blanch the broccoli florets in boiling water for 2 minutes, then drain and set aside.
3. Heat the Oil: In a large skillet or wok, heat vegetable oil over high heat.
4. Cook the Beef: Add the marinated beef to the skillet and stir-fry for 3-4 minutes until browned. Remove the beef from the skillet and set aside.
5. Sauté Aromatics: In the same skillet, add garlic and ginger, and sauté for about 30 seconds until fragrant.
6. Combine Ingredients: Return the beef to the skillet, add the blanched broccoli, and pour in beef broth. Stir well and cook for another 2-3 minutes until the sauce thickens.
7. Finish and Serve: Drizzle with sesame oil, season with salt and pepper, and serve hot over cooked rice or noodles.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

• Servings: 4 servings
• Calories: 320kcal
• Fat: 15g
• Protein: 30g
• Carbohydrates: 20g