Broccoli and beef stir-fry
Nutritional Benefits of Broccoli and Beef Stir-Fry
Broccoli and beef stir-fry is not only a delicious and satisfying dish, but it also offers a range of nutritional benefits. This dish combines the goodness of lean beef and nutrient-rich broccoli, making it a wholesome choice for a balanced meal. Let's take a closer look at the nutritional benefits of this stir-fry:
- Protein: Lean beef is an excellent source of high-quality protein, which is essential for building and repairing tissues in the body. Protein also helps in maintaining a healthy immune system and aids in weight management.
- Vitamins and Minerals: Broccoli is packed with vitamins and minerals such as vitamin C, vitamin K, vitamin A, folate, and potassium. These nutrients play a crucial role in maintaining overall health, boosting immunity, and supporting healthy brain function.
- Fiber: Both broccoli and beef stir-fry provide a good amount of dietary fiber. Fiber aids in digestion, promotes a feeling of fullness, and helps in maintaining a healthy weight.
- Antioxidants: Broccoli contains antioxidants like sulforaphane and glucoraphanin, which help in fighting against free radicals and reducing the risk of chronic diseases such as heart disease and certain types of cancer.
- Healthy Fats: Lean beef used in this stir-fry is a source of healthy fats, including omega-3 fatty acids. These fats are beneficial for heart health and play a role in reducing inflammation in the body.
Ingredients for Broccoli and Beef Stir-Fry
To prepare this nutritious and flavorful dish, you will need the following ingredients:
- 1 lb lean beef (sliced into thin strips)
- 3 cups broccoli florets
- 1 red bell pepper (sliced)
- 1 yellow bell pepper (sliced)
- 1 onion (sliced)
- 3 cloves of garlic (minced)
- 1 tablespoon sesame oil
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon cornstarch
- 1 teaspoon ginger (minced)
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
Processing Steps for Broccoli and Beef Stir-Fry
Step 1: In a small bowl, mix together soy sauce, oyster sauce, cornstarch, ginger, and red pepper flakes (if using). Set aside.
Step 2: Heat sesame oil in a large skillet or wok over medium-high heat. Add minced garlic and sauté for a minute until fragrant.
Step 3: Add the sliced beef to the skillet and stir-fry for about 3-4 minutes until browned. Remove the beef from the skillet and set aside.
Step 4: In the same skillet, add the sliced onion, bell peppers, and broccoli florets. Stir-fry for about 4-5 minutes until the vegetables are tender-crisp.
Step 5: Return the cooked beef to the skillet and pour in the sauce mixture. Stir well to coat everything evenly. Continue cooking for another 2-3 minutes until the sauce thickens and coats the beef and vegetables.
Step 6: Season with salt and pepper to taste. Serve hot with steamed rice or noodles.
Tips and Recommendations for Serving Broccoli and Beef Stir-Fry
- To make the dish spicier, increase the amount of red pepper flakes or add a dash of sriracha sauce.
- For a vegetarian version, you can replace the beef with tofu or tempeh.
- Make sure to slice the beef against the grain to achieve tender and juicy meat.
- Stir-fry the vegetables quickly over high heat to retain their color and crunchiness.
- Garnish the dish with sesame seeds or chopped green onions for added flavor and visual appeal.
- Serve the stir-fry immediately to enjoy the vibrant colors and textures.
Now that you have the updated nutritional information and all the necessary details, you can easily prepare this delicious and nutritious broccoli and beef stir-fry at home. Enjoy!