Healthy Beef Broccoli

Here’s another yummy recipe that can be whipped up in under 30 minutes, perfect for weeknight meals!  I love that there is hardly any oil in this recipe, but you don’t miss it at all, because of all the great flavors. First, mix together your soy sauce, mirin, brown sugar, cornstarch, ginger, and sesame oil in a small bowl.  Add your beef strips and allow to marinate while you work on your broccoli.  I buy this boneless beef already cut into strips, which makes my life so much easier 🙂  The nutrition stats surprised me, only 120 calories and 2 grams of fat per 4 ounce serving!  You can also buy flank steak and cut it very thinly against the grain.  It is important to use fresh ginger…my secret is to buy a large head of ginger and then freeze what I don’t use.  You can take it straight from the freezer, peel the skin off with a sharp knife and just grate the frozen ginger into the sauce.  It works perfectly, and you don’t have to worry about going out and buying fresh ginger every single time! Next, steam your broccoli florets, unless you like it more crisp/raw in texture.  I buy these great packages from Fresh and Easy, where you steam the fresh broccoli in the microwave in its original packaging.  It takes 2 min and 30 seconds, and the clean up is a snap.  I love those kind of shortcuts.  Most of the time, I just steam it in the microwave, add salt and pepper, and we have a quick side for dinner.

Now, add the broccoli to a pan over high heat with a small amount of oil and cook for just a minute.  Remove from pan and set aside for later. Take your beef strips out of the marinade and cook with your green onions over very high heat until golden brown on both sides.  Look at that saucy goodness.  It will thicken as it cooks because of the cornstarch in the sauce.  I love how the ginger and sesame really come out when you add it to the heat.  I am loving ginger right now.  Add the rest of the marinade and the broccoli back to the pan and cook for another minute.

Serve over brown rice or jasmine rice and enjoy!

This was so filling and satisfying!  You could totally play around with this and make it your own.  Instead of just broccoli, you could add sliced carrots, onions, snap peas, mushrooms.  If you aren’t a garlic-phobe, like I am right now because of pregnancy aversions, you could add a clove of minced garlic to the marinade.  Also, feel free to substitute tofu or chicken for the beef!  It’s a very versatile and delicious recipe! Here’s my little sous-chef 🙂

Healthy Beef Broccoli

adapted from The Pioneer Woman

Serves 3 hungry people

1 lb boneless beef strips or thinly sliced flank steak

1/2 cup low sodium soy sauce

3 T mirin (Japanese rice wine) or cooking sherry

2 T brown sugar

2 T cornstarch

1 T minced fresh ginger

1/4 tsp sesame oil

1 lb broccoli florets

3 scallions, both green and white parts, cut on a diagonal

In a small bowl, mix together soy sauce, mirin, brown sugar, cornstarch, ginger and sesame oil.  Add beef strips and coat the meat.  Marinate while you are preparing the broccoli. Heat a nonstick pan or wok on high heat.  Add a small amount of olive or canola oil to pan.  Steam broccoli ahead of time, or add it to the pan raw, if you like it more crisp.  Cook for 2 minutes.  Remove from pan and set aside. Heat the pan up again and add a small amount of oil.  Remove beef from marinade and add it to the pan with the green onions.  Cook on both sides, about 3-5 minutes total, until nice and brown.  You want to spread the strips out, so they can cook evenly and don’t stir too often in the beginning. Add the rest of the marinade, the broccoli and stir for another 30 seconds to a minute.  The sauce will continue to thicken.  Serve immediately over brown rice.


3 thoughts on “Healthy Beef Broccoli

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s