Beef and broccoli stir-fry with brown rice

Beef and Broccoli Stir-Fry with Brown Rice

This dish offers a balance of lean protein from beef, complex carbohydrates from brown rice, and vitamins and fiber from broccoli. It’s a flavorful and nutritious option that’s quick to prepare.

Ingredients (for ~2 persons)

For the Beef Marinade:

  • 225g lean beef, thinly sliced (such as sirloin or flank steak)
  • 30ml soy sauce (low-sodium)(2 tablespoons)
  • 15ml rice vinegar (1 tablespoon)
  • 5ml honey or maple syrup (1 teaspoon)
  • 5ml cornstarch (1 teaspoon)

For the Stir-Fry:

  • 15ml vegetable oil (like canola or peanut oil)(1 tablespoon)
  • 150g broccoli florets (2 cups)
  • 2 cloves garlic, minced
  • 5ml ginger, minced (1 teaspoon)
  • 180g Cooked brown rice (prepared according to package instructions)(2 cups)

For the Sauce:

  • 45ml soy sauce (low-sodium)(2 tablespoons)
  • 30ml oyster sauce (1 tablespoon)
  • 5ml sesame oil (1 teaspoon)
  • 60ml chicken or beef broth (low-sodium)(1/4 cup)
  • Red pepper flakes (optional, for some heat)

Instructions

  1. In a bowl, mix together the marinade ingredients: soy sauce, rice vinegar, honey (or maple syrup), and cornstarch. Add the sliced beef and let it marinate for at least 15-20 minutes.
  2. In a separate bowl, combine the sauce ingredients: soy sauce, oyster sauce, sesame oil, chicken or beef broth, and red pepper flakes. Set aside.
  3. Heat a large skillet or wok over medium-high heat. Add the vegetable oil.
  4. Add the marinated beef to the skillet and stir-fry for 2-3 minutes until it’s browned and cooked through. Remove the beef from the skillet and set aside.
  5. In the same skillet, add a bit more oil if needed, then add the minced garlic and ginger. Sauté for about 30 seconds until fragrant.
  6. Add the broccoli florets to the skillet and stir-fry for 3-4 minutes until they are bright green and slightly tender.
  7. Return the cooked beef to the skillet and pour in the sauce. Stir everything together and cook for an additional 1-2 minutes until the sauce thickens and coats the beef and broccoli.
  8. Serve the beef and broccoli stir-fry over cooked brown rice.
  9. Garnish with sesame seeds or chopped green onions if desired.
  10. Enjoy your protein-rich meal with beef, rice, and broccoli.