healthy choice beef and broccoli cooking instructions
The family loves it!! In a small bowl, whisk water, soy sauce, maple syrup and cornstarch. This tender beef and broccoli stir fry is saucy and any vegetable lover’s (and hater’s because that sauce) dream – it’s bursting with fiber, “greenery”, vitamins K and C, and folic acid. When àll the steàk is cooked, àdd broccoli to the pàn (àgàin, if the pàn is à bit dry, àdd à bit more oil). When meat is partially frozen, slice very thinly against the grain and then cut the strips into 3-4″ lengths. Yours will turn out nicer. This video will teach you how to cook delicious beef with broccoli the easy way. Add the prepared sauce and broccoli and stir to coat everything. 1 ½ lb (650 g.) sirloin steak or round steak, sliced in thin strips, 2-3 cloves garlic, minced or 1 tsp. Cook for 2 minutes, stirring occasionally. Meanwhile, in a large pot bring water to boil, add the broccoli florets and cook for 1 min. UPC: 0072655454450. Once sauce has thickened add in cooked meat to the pan, stir to coat with sauce. I made this tonight and it turned out perfect I might use a little bit too much Ginger so it has a nice lemony flavor but otherwise it’s really really really good! No artificial colors, flavors, or preservatives . This Healthy Beef and Broccoli recipe is quick and easy to make at home. I also cook it at the same time as the garlic, gives the meat a better flavor. 5. Toss broccoli florets and mushrooms on prepared baking sheet with olive oil and reserved marinade. Here is a table with all oils and their smoke points. Your email address will not be published. Preheat wok on high heat, add oil and beef. 31-Day Healthy Meal Plan Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. A paleo dinner recipe that uses immune-boosting ingredients to ramp up the flavor while giving a hint of sweetness at the same time. It … Thank you! This Healthy Beef and Broccoli is an excellent combination of crunchy broccoli and juicy steak. Thank you! A takeout favorìte gets a healthy makeover! Garnish with green onion and sesame seeds. In a large bowl, combine all the ingredients of the marinade, add the beef strips and stir to combine. And this is our healthy family recipes blog. When broccoli is cooked, mix your sauce by combining coconut / tamari amino, garlic, ginger and pepper. I grew up in Ukraine on real food. This healthy beef and broccoli uses sirloin, which is lean and tender. Show me what you are making! Thought so. Vegetarian. Thanks for your support! As an adult, I tried many diets without results. I grew up in Ukraine on real food. Wipe the pan clean with a paper towel and turn the heat to high. I’ve made this twice already. Toss with the soy sauce. Simply. Preheat wok on high heat and swirl 1 tbsp sesame oil to coat. Your email address will not be published. Served over a bed of fluffy rice, it’s a mouthwatering dish you can savor anytime. And this beef and broccoli stir fry fits exactly that! Nothing artificial. :) Great tips! Add beef and cook for 7 minutes or until browned a bit, stirring occasionally. Join today and start saving your favorite recipes, Our “happiness” software deletes rude comments without publishing, so we can keep on happily cooking delicious recipes for you. Great addition! For a long time we were making our version of Beef and Broccoli without any other vegetables when Ken decided to use up some extras we had in the fridge. If you think to replicate classic North American Asian dishes at home is a rocket science, I have to tell you that you are thinking too much. Show Filter Options Hide Filter Options . Add the remaining tablespoon of oil. Delicious food starts with delicious and nutritious ingredients. Beef and Broccoli Recipe. Try this Healthy Beef and Broccoli Stir Fry with homemade sauce that can be on your family dinner table in 30 minutes. Cook for 2 minutes, stirring occasionally. In a large wok or non-stick skillet, heat the sesame oil over medium heat. Wash vegetables and slice into pieces of similar size (discarding capsicum seeds and stalk). Stir fries are a common dinner choice at my house. I used the liquid aminos and honey. This simple chicken and broccoli … Now for over 10 years, I cook quick and easy healthy meals for my family. Please SUBSCRIBE and click the BELL ICON to get my newest recipe videos. Garnish with green onion and sesame seeds. Home / Healthy Dinner Recipes / Healthy Beef and Broccoli. PRODUCT. You can prepare it in 30 minutes from start to finish, serve over brown rice or quinoa and your entire family will love it! Reduce heat to medium-low and cook for a few minutes or until sauce has thickened, stirring. In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside. Are you OK with that? That’s the stir fry sauce. Breakfast. Add the sliced steak to the pan and cook for 3-4 minutes, flipping once, until browned all over. Also, watch it while it cooks–it only takes 60-90 seconds per side to cook through. It sounds ridiculous but for a minute I thought you can’t do that. Healthy family recipes with simple ingredients. Add beef and hoisin or plum sauce to pan. If you make a purchase, we will receive a small commission at no extra cost to you. You’ll be using thin slices of lean beef for this healthy beef & broccoli. I’ll continually have a soft spot for one thing that takes a small amount longer and energy (like slow-simmered soups or stews, or a elaborate dessert), however most days we’re uptake meals that area unit fairly straight-forward and straightforward. Healthy Choice Beef Teriyaki features rice, beef, crisp broccoli and delicious water chestnuts. Add the beef and sauté, stirring occasionally, until browned. Made a recipe? Per meal: 270 calories; 2g sat fat, 10% DV; 580mg sodium, 24% DV; 6g sugars; 20g protein, 22% DV. 3. Reduce heat to medium-low and cook for a few minutes or until sauce has thickened, stirring. The only reason why your homemade healthy beef and broccoli stir fry won’t taste the same is lack of MSG and loads of sugar and sodium. Cook uncovered until everything is well incorporated, the broccoli is cooked to your liking, and the sauce is thickened to your desired consistency, about 2-3 more minutes (or reduce heat and simmer a little longer if you like your broccoli really soft). I love Chinese food especially the veggies like broccoli, beans, and mushrooms! Thank you so much, Olena Osipov! New! I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. I tend to buy either top sirloin steak or loin tip steak, but readers have made this with all kinds of steak over the years. Using a large pan or wok, heat the avocado oil on medium heat. Serve hot with rice or noodles and enjoy! Add vegetables to pan and cook for 2 to 3 minutes. Cook 4-5 minutes, or until it’s crispy (cook longer if you like your broccoli softer). Broccoli has over the years developed a nasty reputation with the teeny-tiny crowd. Transfer to a large bowl and set aside. Your choice of the cut depends on preference, price point, and how you like your steak! Add in half the beef and cook for 1-2 minutes on each side. The most healthy one is avocado oil with smoke point of 520 degrees F. However, my favourite oil to use for stir frying is toasted sesame oil because it’s so Asian. Hello! Carefully add the water and the broccoli. Pour the sauce into the … I'm a mom to 2 boys and a wife to Alex. If you are quick enough, stir fry zucchini before they get soggy. PRO TIP: The thinner you slice it, the faster it cooks and the better the dish. I don’t need to sacrifice any flavor with this keto Cooking with Steam; Healthy Ideas; Log in; Français User: Pass: Forgot? Microwave: 1. 21g of protein. Required fields are marked *. And more than in love with my Instant Pot. baking soda (makes the beef succulent), Heat the olive oil in a large skillet over medium-high Add the beef and sauté, stirring occasionally, until browned. While the broccoli is cooking, mix up your sȧuce by combining the coconut ȧminos/tȧmȧri, gȧrlic, ginger, ȧnd pepper. Thanks. Learn how your comment data is processed. That’s a ridiculous amount of salt though! In a wok add 1 teaspoon of the canola oil on high heat. It was a wonderful family dinner. Beef with Broccoli. Keto seems to be all the rage now until the next fade. What Type Of Beef Do I Need? Nutritional Information . Tag @ifoodreal or #ifoodreal on Instagram. Made in 15 minutes with healthy, they are easy to throw together using whichever ingredients you have available. Your email address will not be published. Continue cooking the broccoli for 4 to 5 minutes until it is bright green and more tender. Just one tablespoon is like 800mg. Made with 100% natural beef. In a small bowl, whisk together 3/4 cup water, soy sauce, maple syrup, cornstarch and set aside. Cook 60-90 seconds per side, then trànsfer to à cleàn plàte or bowl. But, boy, did they taste delicious! And I agree mushy and soggy, the florets can taste pretty gross. Cook rice according to packet instructions. With less than 30 minutes you’ll get flavorful, nutritious low carb, healthy dinner that is also sugar-free, keto friendly and approved for many weight loss diets. Awesome to hear and you are so welcome, Stephanie. When ȧll the steȧk is cooked, ȧdd broccoli to the pȧn (ȧgȧin, if the pȧn is ȧ bit dry, ȧdd ȧ bit more oil). strips of steak with broccoli and carrots over a brown rice & quinoa blend with an Asian-style sauce. OK. Out of broccoli? Add 1/4 cup water and broccoli, stir quickly. THIS IS FIT. (I added some carrots, too.) Your email address will not be published. I get one from Costco and they are organic. Add more avocado oil if needed and cook the broccoli … Cook 4-5 minutes, or until crisp-tender (cook longer if you like your broccoli softer). Stir the sauce really well (cornstarch tends to settle) and add to the wok along with cooked beef. Add this soy sauce and the beef … So happy to hear you enjoyed this healthy meal! Cook on high for three hours or low for six hours. Heat oil in pan, add beef and garlic and gently cook until beef is brown and cooked through. Beef and Broccoli is called Beef and Broccoli for a reason. While sauce is boiling, cook broccoli. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby. "Stir fry" means to cook small pieces of food quickly on high heat and stirring constantly. Add beef and cook for 7 minutes … This is a simple but smart choice for dinner. Cook for 7 minutes or until browned a bit. So happy to hear you made it work for you. Add garlic and ginger; cook for 30 seconds stirring constantly. Cooking broccoli so your kids will eat it. There's a couple of ways Eddie vamped up the recipe to make it a healthier version for us. Beef with Broccoli PINCH TO ZOOM. Our Products . Cooked Rice (Water, Brown Rice). Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Transfer to a large bowl. Serve hot over brown rice, quinoa or noodles of choice. Cut the broccoli into florets and set aside. Set aside. I do switch between both, to be honest. Required fields are marked *. My family loves this recipe. Place in a microwave safe dish with ¼ cup water and microwave on high for 3-4 minutes. I add cooked quinoa at the end instead of rice. It helps keep iFOODreal recipes free. I also use Bragg’s Liquid Aminos which has a lower salt content. Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. Havent made this yet but plan to next week. Remove as much air as possible, seal, and freeze for up to three months. This site uses Akismet to reduce spam. HEALTHY BEEF AND BROCCOLI Edit. Heat the olive oil in a large skillet over medium-high Add the beef and sauté, stirring occasionally, until browned Add the broccoli florets and saute for 1 or 2 minutes, stirring all the time. INGREDIENTS. YUM. Excellent Source of Protein . If I were you I would stir fry any firm vegetables like snap peas, cauliflower, carrots or bell peppers. Heat the olive oil in a large skillet over medium-high heat. Serve over rice. Adding a little more spice doesn’t hurt. We carefully choose the highest quality fruits, vegetables, meats and spices to create delicious tastes everyone will enjoy. If you are looking for a ground beef and broccoli recipe, I think you could experiment with sautéing the ground beef separately, then using Lindsay’s marinade to make a sauce and stirring it with the cooked ground beef. I'm a mom to 2 boys and a wife to Alex. As an adult, I tried many diets without results. 4. (See notes for Paleo/Whole30 tìps!) Good Source of Fiber. Power Bowls. Glad you enjoyed my recipe! Microwave on high 4 to 4-1/2 minutes. Marinate the beef for about 15 minutes. 1. ifoodrealcom.bigscoots-staging.com is a participant of Amazon Services LLC Associates Program. Serve hot over brown rice, quinoa or noodles of choice. Add everything except the canola oil, garlic, ginger and broccoli into a large bowl and mix well, and let marinate for at least 15 minutes. Remove from the pan when cooked to liking. Then feel free not to make this recipe and look for other diet recipes. Repeàt with remàining steàk, àdding more oil to the pàn às needed. Thìs dìsh ìs easìly paleo or gluten free, and comes together ìn no tìme! Craving Asian but not MSG? 3/4lb. Our fresh spin brings tender, 100% natural* beef strips and crisp broccoli together in a sweet sesame soy sauce — and there’s nothing artificial. Healthy Choice Simply Beef & Broccoli Cafe Steamers. This will prevent garlic and ginger from burning and will “steam” the broccoli. Tender beef strips and broccoli with rice in a sesame soy sauce. I can help you with “What’s for dinner?” too. I would also recommend to keep a huge bag of stir fry frozen vegetables on hand. So I was delighted to learn that the most delicious way to cook broccoli (that my kids will ALWAYS eat) is also the healthiest. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. When you cook on high heat the best oil to use is the oil with high smoke point. I season the beef with salt before cooking it. For One. It’s here! The information on this website is for educational purposes only. I add a little more water when cooking the broccoli because my kids like it less firm. So Eddie whipped this Healthy Beef and Broccoli version to satiate my still-present cravings. This page may contain affiliate links. Add water and broccoli, stir quickly. Cook garlic and ginger for 30 seconds, stirring constantly to prevent burning. I used wild meat, venison, that is why it’s lighter in colour. Return wok to high heat and swirl remaining 1 tbsp of sesame oil. Healthy Beef And Broccoli that very delicious. Hi Kian! For the sauce, in a medium bowl, whisk together the sauce ingredients; set aside. My name is Olena Osipov. Note: click on times in the instructions to start a kitchen timer while cooking. And this is our healthy family recipes blog. Preheat wok on high heat and swirl 1 tbsp sesame oil to coat. I can help you with “What’s for dinner?” too. Allow beef mixture to cool, then portion into two or three freezer-safe containers. Please see our, tri-tip or sirloin steak, thinly sliced against the grain. Add the beef strips to the skillet. You assume full responsibility and liability for your own actions. Beef & Broccoli. 3/4 cups of soy sauce? Balanced meal for the whole gang. My favourite oil to use for stir frying is toasted sesame oil because it's so Asian, and so is stir fry. I added a tbsp of orange juice to the sauce and it was perfect with riced cauliflower! I will have to try this out can canola or olive oil be used instead of sesame oil? Nutritional info is provided for informational purposes only and to the best knowledge. Well, this is not a diet recipes blog with calorie counting but rather developing healthy relationship with food. lean steak (such as top sìrloìn, or loìn tìp) thìnly slìced; 2 Tbsp arrowroot or cornstarch* 1lb. Subscribe to get our latest recipes right in your inbox, 650 g. sirloin steak or round steak, sliced in thin strips, How Many Calories in Healthy Beef and Broccoli, Healthy beef and broccoli recipe,quick and easy to make,make at home,tender beef,juicy beef,30 minutes meal. I will also show how I make a tasty marinade for the beef. My name is Olena Osipov. 2. Because I used venison and ceramic non-stick wok my meat is not as browned. Welcome to Simply Mamá Cooks YouTube Channel! It’s great but 403 calories is a lot to me for just one serving. Easy, healthy, tasty meal. Add the broccoli florets and saute for 1 or 2 minutes, stirring all the time. Stir the sauce really well (cornstarch tends to settle) and add to the wok along with cooked beef. Set aside. When you are ready to serve the meal: Steam the frozen … This classic Asian favorite is about to become your new favorite. Pour the sauce mixture and cook stirring, for 1 minute, until the sauce thickens. Register. Then I thought no one will know. Cook the cauliflower rice for 5-7 minutes and lightly salt. Trim the excess fat from the steak and place it in the freezer for 10 minutes. Starting with the beef cut, you can make some pretty wise choices in cutting out fat content, but also those nasty antibiotics and hormones in traditionally grain-fed beef. Many are inspired by my Ukrainian heritage. Stir-fry them for 2-3 minutes, just until the beef is no longer raw. This recipe is so delicious and family approved! To your freezer bag, add all ingredients, except broccoli. The recipe calls for 1/4 cup soy sauce NOT 3/4 cup. Pour the sauce mixture and cook … When broccoli is cooked, transfer to a plate / bowl with steak. Now for over 10 years, I cook quick and easy healthy meals for my family. Very good! While the broccoli is cooking, whisk together well in a small dish the remaining 1 tablespoon of cornstarch with the vegetable broth and soy sauce. * Minimally processed, no artificial ingredients. Comment document.getElementById("comment").setAttribute( "id", "ae7c5dbacc677fc8c071da8cbd62b08f" );document.getElementById("e027a470d1").setAttribute( "id", "comment" ); Please select the Tab Content in the Widget Settings. Healthy beef and broccoli recipe for when the major Chinese takeout craving hits or for a 30 minute dinner. It is against the law to republish recipes anywhere including social media, print and all world wide web. Drain the broccoli in a colander and rinse with cold water to stop the cooking process. Easy to make and tasty. That is so amazing to hear! A special marinade makes the skinny beef so tender and juicy. While broccoli is cooking, lightly sauté cauliflower rice in a pan with 1 teaspoon olive oil. When ready to cook, thaw in refrigerator overnight or in morning in water and and then follow cooking instructions above. garlic powder, 1 tsp. Continue to cook for another 3-4 minutes until the broccoli is tender and the sauce has thickened slightly. Recipes and images are a copyright of ifoodreal.com. Adjust cooking times as needed. So make sure all beef stir fry ingredients are prepped before you light the stove. Food must be cooked thoroughly to 165 degrees F. Read and follow cooking directions.