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Beef and Broccoli Stir Fry

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Beef and broccoli stir fry is a popular Asian recipe. Instead of serving it with white rice, I make broccoli rice! It's gluten-free, grain-free and low carb


Beef and Broccoli Stir Fry Recipe

One of the most popular Chinese takeout options is beef and broccoli stir fry. The beef is tender with a sticky teriyaki sauce, the broccoli is charred on the wok and the warm white rice it comes with just brings it all together. But it’s often almost a thousand calories for that one meal and it leaves you feeling full and bloated. I created this healthy beef and broccoli stir fry as a lighter version of that meal!

Instead of stir frying beef and broccoli and serving it over white rice or brown rice, I actually make “rice” from broccoli. Similar to riced cauliflower, riced broccoli has the texture of couscous. It’s tender, fluffy and very filling without adding much calories or carbs to a recipe. Broccoli rice might be less versatile than cauliflower rice, but it’s still a wonderful low-carb ketogenic option that makes any dish more hearty and nutritious!

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Two large bowls for the beef and broccoli stir fry

How to make beef and broccoli stir fry

The first step to make healthy beef and broccoli is to make the sauce. It has a teriyaki or mongolian flavor and it’s made with hoisin sauce, soy sauce, fresh ginger and sesame seed oil. Because of the fresh ginger chunks, I like to blend it in a small blender to make sure it’s smooth. This also helps to emulsify the sauce so it sticks better to the beef. If you use ginger paste or ginger powder instead, you can just whisk it.

Collage to make the sauce for beef and broccoli stir fry

Next, you’ll make the broccoli rice. To me it looks more like couscous, but it’s easier to say broccoli rice. To do this, simply run the broccoli florets through the food processor until they’re finely grated. Be careful not to overprocess it, which may result in the broccoli releasing water and becoming sticky. If you don’t have a food processor, you can also do this using a knife or a grater (like I did in the video below).

Collage showing how to make broccoli rice

Now the broccoli rice is ready to go, but it has that raw veggie taste. So it’s best if you cook it with a some olive oil, green onions and fresh garlic. When you saute the broccoli rice, it gives it a more nutty and rich taste.

Collage showing how to cook broccoli rice

Then you can divide the broccoli rice into 4 bowls, wipe down the pan, and start cooking the beef in that same pan.

I use flank steak for this healthy beef and broccoli stir fry. It’s the most popular cut for stir fry and it’s what most Chinese restaurants use. The beef really makes this recipe because it’s tender without being too touch or chewy. Fry the beef first for a couple minutes per side and then add the sauce for another couple minutes until it sticks to the beef.

Collage showing how to stir fry beef to make beef and broccoli

Finally, serve the beef over the broccoli rice, sprinkle on some sesame seeds and dinner is ready!

Large bowl of beef and broccoli rice stir fry

Tips for making beef and broccoli stir fry

  • Chop the broccoli into florets before grating. This helps to make sure everything is evenly grated so you’re not left with large chunks of broccoli while the remaining broccoli turns pasty.
  • Freeze the flank steak before slicing. Because flank steak is so thin and tender, it can be tricky to slice. If you place it in the freezer even for half an hour before slicing, it makes the beef firm so you can slice more easily. When slicing, it’s best to cut against the grain.
  • Heat the pan really well before adding the beef. Overcooking meat can lead to tough and chewy bites. To avoid that, make sure the pan you’re using is really hot before adding the beef. That way the flank steak will cook really quickly without overcooking the meat on a lower temperature longer.
  • Do not crowd the beef in the pan. When you add too much beef at once to the pan, it might lead to the beef steaming. We want to sear the steak and not steam it. So make sure to use a large pan or wok. You can also work in batches if necessary to avoid overcrowding the pan.
Close up shot of a large bowl of beef and broccoli rice with chopsticks on the side

I love this modern version of traditional Chinese beef and broccoli stir fry. It has all the flavors you’d expect in the dish, but only about 300 calories and 15g of carbs per serving. That makes it a tasty low-carb keto-friendly (ketogenic) recipe if you’re trying to avoid too many carbs at dinner time. Let’s be honest, nothing can ever replace white rice. But green broccoli rice is so cool. And it’s a great recipe to have at your disposal when you want something lighter.

If you’ve tried this healthy Beef and Broccoli Stir Fry recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

For more low carb recipes:

5 from 2 votes
Large bowl of beef and broccoli rice stir fry
Beef and Broccoli Stir Fry
Prep Time
20 mins
Cook Time
15 mins
Total Time
35 mins
 

Beef and broccoli stir fry is a popular Asian recipe. Instead of serving it with white rice, I make broccoli rice! It's gluten-free, grain-free and low carb

Course: Entree
Cuisine: American, Asian
Keyword: dairy-free, Keto, keto-friendly, Low-carb, no grains
Servings: 4 servings
Calories: 328 kcal
Ingredients
For the broccoli rice
  • 4 cups broccoli florets about 2 small crowns
  • 1 tablespoon olive oil
  • 1 garlic clove minced
  • 1 green onion thinly sliced white and green parts separated
For the Sauce
  • ¼ cup hoisin sauce
  • ¼ cup water
  • 1 tablespoon cornstarch
  • 1 tablespoon soy sauce
  • 1 tablespoon toasted sesame seed oil
  • 1 teaspoon fresh ginger minced
For the beef
  • 1 tablespoon olive oil
  • 1 pound flank steak thinly sliced across the grain
  • Salt and pepper to taste
Instructions
  1. To make the riced broccoli, process the broccoli florets in a blender or food processor until you get a riced texture. Heat a pan with olive oil on medium, add the garlic and the white parts of the green onions and fry until fragrant, about 1-2 minutes. Add the riced broccoli to the mixture and toss together until the broccoli slightly softens, about 2-4 minutes. Divide the broccoli between 4 bowls and wipe clean the pan with a paper towel
  2. To make the sauce, whisk together the ingredients in a small bowl or a small blender. Set aside.
  3. To cook the steak, season with salt and pepper. Then heat the pan used for broccoli rice with olive oil on medium-high. Place the steak strips on the pan in a single layer and cook for 1-2 minutes per side to brown each steak strip. You many need to cook in batches. Add the sauce to the steak and reduce the heat to low. Cook for an additional 3-5 minutes, stirring to coat and allowing the sauce to thicken.
  4. Serve the steak on top of the riced broccoli, and garnish with the green parts of the green onions and red pepper flakes.

Recipe Video

Recipe Notes

Recipe: This recipe was inspired by Lindsay's Mongolian Beef Broccoli "Rice" Bowls

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.

Make Ahead Tips: You can make grate the broccoli up to 5 days in advance. Just make sure to place it on a paper towel to absorb any moisture so it doens't go bad.

Substitutes: For best results, follow the recipe as is. However if you have any questions about substitutes, feel free to post in the comments.

Equipment: I used the Kitchen Aid food processor to grate the broccoli. You can use any other food processor you have or simple use a grater or knife.

Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.  This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for 1/4 of the ingredients

Nutrition Facts
Beef and Broccoli Stir Fry
Amount Per Serving
Calories 328 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 3g 15%
Cholesterol 68mg 23%
Sodium 620mg 26%
Potassium 704mg 20%
Total Carbohydrates 16g 5%
Dietary Fiber 2g 8%
Sugars 6g
Protein 27g 54%
Vitamin A 11.3%
Vitamin C 98.7%
Calcium 7.2%
Iron 15%
* Percent Daily Values are based on a 2000 calorie diet.

1 Comment

  • Reply
    Andrea
    March 17, 2019 at 9:17 am

    Though not a broccoli fan, was tempted to try your recipe. Made it, enjoyed it, and will give you thumbs up.

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