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Healthy Beef and Broccoli Recipe

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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.

Beef and broccoli served over a bed of white rice.

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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

  • Easy To Prepare and takes less than 30 minutes from start to finish.
  • A crowd Pleaser that the whole family will love. Yes please!
  • A healthy and nutritious alternative to Chinese takeout which can be loaded with sugar and unhealthy oils.
  • Leftovers make for a tasty lunch or dinner the next day, making it a great meal prep option.

Recipe Ingredients

You’ll need the following ingredients to make this Healthy Beef and Broccoli Recipe:

Ingredient Notes

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

Step 1: Stir together all sauce ingredients together in a medium-sized bowl. Taste and adjust to personal preference. Set aside.

Stir-fry sauce being mixed together in a small bowl.

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.

Broccoli being stir-fried in a pan.

Step 3: Add the remaining oil to the skillet and once hot, add the beef strips. Cook until beef is evenly browned.

Beef being stir-fried in a pan.

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.

Beef and broccoli being stir-fried in a sauce.

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

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).

ADDITIONS
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

What should I serve with this healthy beef and broccoli recipe?

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.

Is beef and broccoli good for weight loss?

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.

Is beef and broccoli good for meal prep?

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.

Can I use frozen broccoli instead of fresh?


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.

Beef and broccoli served in a bowl over white rice.

Healthy Beef and Broccoli

This healthy beef and broccoli recipe is so easy to make, absolutely delicious, and also makes a great meal prep dish. This is the perfect macro balanced meal.
5 from 1 vote
Print Pin Rate
Course: Lunch/Dinner
Cuisine: Asian
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Calories: 345kcal

Ingredients

  • 1 lb flank steak cut into thin strips
  • 2 tbsp cooking oil divided
  • 1 head broccoli florets chopped off
  • sesame seeds to garnish optional

Sauce Ingredients

  • 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

Instructions

  • 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!

Notes

  1.  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
  2. To save time you can use frozen pre-chopped garlic and ginger. I use the Dorat brand – it comes frozen in cubes.
  3. Make sure to slice the beef against the grain to ensure it stays tender and doesn’t become chewy
  4. Use a large skillet or wok to ensure that the beef and broccoli cook evenly and quickly

Nutrition

Calories: 345kcal | Carbohydrates: 14g | Protein: 27g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 10g | Cholesterol: 68mg | Sodium: 981mg | Potassium: 573mg | Fiber: 1g | Sugar: 10g

Please note that the nutritional information provided for each recipe is an estimate sourced from the My Fitness Pal database. It’s important to be aware that the nutritional content may vary depending on the specific products used, the accuracy of measurements, and the reliability of the nutrition data source. While we strive to provide accurate information, we cannot guarantee the exact accuracy of the nutritional information provided.

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