Healthy Beef and Broccoli Recipe
Last Updated on May 11, 2023 by Rachel
This healthy beef and broccoli recipe has quickly become a family favorite and a go-to in my weekly meal rotation. Tender strips of beef are cooked with fresh broccoli florets and tossed in a flavorful sauce that’s both sweet and savory.
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When served over a bed of rice (I love using coconut lime rice), this dish is the ultimate balance of protein, veggies, and carbs that will leave you feeling full and energized for hours after. #winning
Plus, it’s so easy to make – I can have a healthy and satisfying meal on the table in under 30 minutes. Whether you’re a stir-fry aficionado or just looking for a quick and tasty meal.. it’ll be hard to resist making this a weekly staple in your own meal plan.
What You’ll Love About This Recipe
You’ll need the following ingredients to make this Healthy Beef and Broccoli Recipe:
Beef: The best cuts of beef for stir-fry are those that are lean, tender, and can be quickly cooked over high heat to maintain their texture and flavor. I recommend using either flank steak, skirt steak, sirloin steak, tenderloin, or strip steak.
Cooking Oil: The best oil for stir-frying meat and vegetables is one with a high smoke point. I would recommend going with either avocado oil or olive oil.
How to make Healthy Beef and Broccoli: Step by Step
Here are quick visual instructions. Be sure to check out the full instructions with exact ingredients in the recipe card below.
Step 1: Stir together all sauce ingredients together in a medium-sized bowl. Taste and adjust to personal preference. Set aside.
Step 2: Place 2 tablespoons of the cooking oil in a large skillet, heat over medium-high heat, and then add the chopped broccoli and sauté until lightly browned, stirring occasionally. Remove from skillet and set aside.
Step 3: Add the remaining oil to the skillet and once hot, add the beef strips. Cook until beef is evenly browned.
Step 4: Add the broccoli back to the skillet, pour in the sauce, and cook while stirring constantly for 2-3 minutes and until the sauce thickens.
Recipe Tips and Tricks
- Use pre-chopped garlic and ginger: To save time use frozen pre-chopped garlic and ginger. I use the Dorat brand – it comes frozen in cubes.
- Make sure to slice the beef against the grain to ensure it stays tender and doesn’t become chewy.
- Make the broccoli florets more tender and easy to eat by blanching them in boiling water for 1-2 minutes before adding them to the stir-fry.
- Use a large skillet or wok to ensure that the beef and broccoli cook evenly and quickly.
Storage & Reheating
- Storage: To store the beef and broccoli, transfer it to an airtight container and store it in the refrigerator for up to 3-4 days.
- Freezing: You can freeze the beef and broccoli it in an airtight container for up to 3 months. When ready to eat, thaw it in the refrigerator overnight. However, keep in mind that the texture of the broccoli may be slightly softer after freezing and reheating.
- Reheating: You can either microwave it for a minute or two until heated through, or stir-fry it in a hot skillet with a little bit of oil to crisp it up.
Additions and Substitutions
Beef: You can substitute the beef with chicken, pork, shrimp, or tofu for a different protein option
Broccoli: If you don’t have broccoli on hand, you can substitute it with any veggies that you please. Some great options are: bok choy, snow peas, asparagus, or green beans.
Brown sugar: You can substitute the brown sugar with honey, maple syrup, coconut sugar, or Swerve Brown Sugar (for a a sugar free option).
Extra Veggies: Get fancy add in some extra veggies to up the nutrients and volume in this recipe. You can add in any veggies you like! Try carrots, bell peppers, mushrooms, or snow peas.
Cashews or peanuts: Adding a handful of roasted cashews or peanuts to the stir-fry can add some extra crunch and a delicious nutty flavor..
Red pepper flakes: For a spicy kick, red pepper flakes can be added to the sauce..
Frequently Asked Questions
I recommend serving over white rice, brown rice, cauliflower rice, or rice noodles. Udon noodles work great too.
For a lighter option, you can serve with some additional stir-fried vegetables.
Yes! Beef and broccoli is high in protein from the beef and contains plenty of fiber and nutrients from the broccoli, which can help promote feelings of fullness and support weight loss efforts. However, it’s important to keep in mind portion sizes and the overall balance of your diet.
Yes, beef and broccoli can be a great meal prep option because it holds up well in the refrigerator and reheats easily. You can make a large batch of the dish at the beginning of the week and portion it out into individual containers for easy grab-and-go meals throughout the week.
Yes! No need to thaw your frozen broccoli before using it in a stir-fry. Simply add the frozen florets straight to the pan and sauté them on medium-high heat until they defrost and warm through.
Healthy Beef and Broccoli
- 1 lb flank steak cut into thin strips
- 2 tbsp cooking oil divided
- 1 head broccoli florets chopped off
- sesame seeds to garnish optional
- 3 tbsp brown sugar
- 1 small piece fresh ginger – thumb size
- 4 cloves of fresh garlic
- 4 tbsp soy sauce
- 1 tbsp cornstarch or more as needed
- 1 tsp black pepper or to taste
- 2 tbsp sesame oil
- 1 cup beef broth
- Stir together all sauce ingredients together in a medium-sized bowl. Taste and adjust to personal preference. Set aside.
- Place 1 tablespoon of the cooking oil in a large skillet and heat over medium-high heat.
- Add the chopped broccoli and sauté until lightly browned, stirring occasionally. Remove from skillet and set aside.
- Add the remaining oil to the skillet and once hot, add the beef strips. Cook until beef is evenly browned and reaches an internal temperature of at least 135ºF (will continue to cook in the sauce).
- Add the broccoli back to the skillet and pour in the sauce
- Cook, stirring constantly, for 2-3 minutes until sauce thickened.
- Serve over noodles or rice and sprinkle some sesame seeds on top. Enjoy!
- The best oil for stir-frying meat and vegetables is one with a high smoke point. I would recommend going with either avocado oil or olive oil
- To save time you can use frozen pre-chopped garlic and ginger. I use the Dorat brand – it comes frozen in cubes.
- Make sure to slice the beef against the grain to ensure it stays tender and doesn’t become chewy
- Use a large skillet or wok to ensure that the beef and broccoli cook evenly and quickly