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Beef & Broccoli Stir Fry

Course Main Course
Cuisine Asian
Keyword beef, broccoli, dairy free, gluten-free, lowfat, stir fry
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 servings
Calories 533kcal


  • 1 cup brown rice, raw
  • 3/4 pound beef flank steak, lean
  • 2 cup water
  • 4 cup broccoli, florets
  • 3 clove garlic
  • 1/2 tablespoon olive oil


Serve With

  • 4 medium tangerine (mandarin orange)


  • Cook rice as directed on package.
  • Slice the steak into thin pieces. Begin heating the water in a large wok over medium high.
  • Cut broccoli into small, bite-sized pieces and add to the water once it comes to a rolling boil; cook for 30-60 seconds. Drain, rinse with cold water, and set aside.
  • Mince garlic. In another bowl, mix together the sauce ingredients. Set aside separately.
  • Add olive oil to the wok. Heat 1-2 minutes over medium-high heat until the oil begins to shimmer.
  • Add beef to the hot oil in a single layer. Allow the meat to sear and brown.
  • Add garlic and cook 1-2 minutes until beef is no longer pink (cooking time will depend on how thick you made the slices).
  • Slowly add sauce to the meat and continue to stir. The sauce should begin to boil and thicken within 30-60 seconds; add water or stock if it becomes too thick.
  • Continue to cook for 1 minute more, then add the broccoli. Toss to fully coat, then remove from heat.
  • Serve beef mixture over rice with orange wedges on the side.


Calories: 533kcal | Carbohydrates: 75g | Protein: 29g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 55mg | Sodium: 1211mg | Fiber: 5g | Sugar: 24g