Beef and Broccoli Rice

Beef and Broccoli Rice is a vibrant and nutritious dish that combines tender beef and crisp broccoli with fragrant rice, all tossed in a savory sauce. This healthy Chinese-inspired meal is quick to prepare and bursting with flavor, making it perfect for a weeknight dinner.

Ingredients

• Lean beef (sirloin or flank) - 200 grams, thinly sliced
• Broccoli florets - 150 grams
• Cooked brown rice - 1 cup (about 150 grams)
• Soy sauce - 2 tablespoons
• Oyster sauce - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Sesame oil - 1 teaspoon
• Olive oil - 1 tablespoon
• Cornstarch - 1 teaspoon
• Water - 100 ml
• Green onions - 2, chopped for garnish
• Sesame seeds - 1 teaspoon for garnish

Steps

1. In a bowl, combine the sliced beef, soy sauce, oyster sauce, cornstarch, minced garlic, minced ginger, and sesame oil. Marinate for 15 minutes.
2. Heat olive oil in a large pan or wok over medium-high heat. Add the marinated beef and stir-fry for about 3-4 minutes until browned. Remove the beef and set aside.
3. In the same pan, add the broccoli florets and stir-fry for 2-3 minutes until bright green and tender-crisp. Add water, cover, and steam for another 2 minutes.
4. Return the beef to the pan with the broccoli and stir to combine. Cook for an additional 1-2 minutes until everything is heated through.
5. Serve the beef and broccoli mixture over cooked brown rice. Garnish with chopped green onions and sesame seeds.

Nutrition

• Calories: 460
• Protein: 30 g
• Carbs: 55 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.1 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Rich in vitamins and minerals from broccoli, promoting overall health.

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