🥦 Beef and broccoli

Name: Beef and broccoli
Total time: 30 min
Yield: 4
Cuisine: United States · Chinese-American cuisine
Ingredients: 500 g flank or sirloin steak, thinly sliced across the grain; 500 g broccoli, cut into florets; 3 tbsp soy sauce; 2 tbsp oyster sauce; 3 garlic cloves, minced, and 1 tbsp grated ginger; 1 tbsp cornflour mixed with 120 ml water; 1 tsp sugar; 2 tbsp vegetable oil

Origin: United States · Chinese-American cuisine

495kcal

per serving · 300 g

165kcal

per 100 g

42 gProtein14 g / 100 g

24 gFat8 g / 100 g

27 gCarbs9 g / 100 g

Beef and broccoli is a Chinese-American stir-fry of thin slices of tender beef and bright green broccoli florets tossed in a glossy brown sauce of soy sauce, oyster sauce, garlic and ginger. The beef is silky, the broccoli keeps a little crunch and the sauce is savoury with a gentle sweetness. It is served hot over steamed rice.

Diets

✓

No porkfor halal, the meat must be halal-slaughtered

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

✓

Low-carb9 g carbs per 100 g

✓

High protein14 g protein per 100 g — 34% of the calories

Not vegetarianbecause of: beef, oyster sauce

Not veganbecause of: beef, oyster sauce

Contains glutenbecause of: soy sauce, oyster sauce

Allergens

Contains (in a typical recipe):

⚠ Gluten ⚠ Crustaceans ⚠ Soy ⚠ Molluscs

What it is made of

beefbroccolisoy saucegarlicgingeroyster sauce

Recipe

4 servings30 min

Ingredients

500 g flank or sirloin steak, thinly sliced across the grain
500 g broccoli, cut into florets
3 tbsp soy sauce
2 tbsp oyster sauce
3 garlic cloves, minced, and 1 tbsp grated ginger
1 tbsp cornflour mixed with 120 ml water
1 tsp sugar
2 tbsp vegetable oil

Method

Toss the beef with 1 tbsp of the soy sauce and leave for 15 minutes.
Mix the remaining soy sauce, oyster sauce, sugar and cornflour water in a bowl.
Blanch the broccoli in boiling water for 1 minute, drain well.
Heat 1 tbsp oil in a wok until smoking and sear the beef in batches for 1–2 minutes. Set aside.
Add the remaining oil, fry the garlic and ginger for 30 seconds, then add the broccoli and stir-fry for 1 minute.
Return the beef, pour in the sauce and toss until it thickens and coats everything. Serve over rice.

How to make it lighter

Double the broccoli and halve the rice for a lighter, more filling plate.
Use 1 tbsp oil in a non-stick wok — each tablespoon is about 120 kcal.
Choose lean sirloin and trim visible fat before slicing.

History

Beef and broccoli is usually described as an American adaptation of Cantonese stir-fried beef with gai lan, Chinese broccoli, made with the broccoli that was easier to find in the United States. It became one of the most familiar dishes on Chinese-American restaurant and takeaway menus.

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Similar dishes

Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →