Is Beef and Broccoli Good for You

It's no surprise this Salubrious Beef and Broccoli recipe is a family fave, since it's easy to brand, absolutely delicious, and ready in just 30 minutes!  This Beef and Broccoli is nifty for meal prep, is clean-eating, paleo, Whole 30, and keto friendly, and is easily altered for GF diets.

This Healthy Beef And Broccoli recipe is one of our favorite family unit meals.  And, when I say favorite meals, I mean nosotros probably have it at least every other week.  Ooh, and it makes a yummy meal prep tiffin, too!

Non but is this absolutely delicious, it'southward besides super fast to set and healthy, too.

While we very frequently have this healthy beefiness and broccoli recipe just by itself, it'south actually yummy with some simple steamed brown rice. Serving information technology with rice is also a swell way to make this recipe go further for more than servings (hello, upkeep repast prep!).

Is Beefiness and Broccoli Good Salubrious?

Unfortunately, restaurant-style beef and broccoli isn't that good for you for you.  While it is a improve option to order for takeout than some high-sugar, deep-fried options, it still is:

• very high in sodium
• has added sugars
• cooked in unhealthy oils

So, instead, to make a healthier version of Beef and Broccoli, I made the post-obit tweaks:

• cooked the ingredients in olive oil instead of deep-frying anything;
• used coconut saccharide instead of chocolate-brown sugar;
• used low sodium soy sauce instead of regular soy sauce;
• serve with steamed brown rice, not fried rice (but if you want fried rice that's actually healthy, you could cheque out this healthy cauliflower fried rice recipe).

That all being said, even restaurant beef with broccoli is well-counterbalanced with poly peptide and cobweb, and isn't deep fried or coated in a sweet glaze – this is simply a way to get in fifty-fifty healthier and go your beefiness and broccoli set at home!

For more healthy takeout options, bank check out my post on iii Healthier Takeout Options to Make at Domicile!

How To Brand Beef Tender (Non Chewy) For Beef and Broccoli

For this beefiness and broccoli recipe, I utilise flank steak because information technology is very flavorful, and full of nutrients without too much fat — as compared to a ribeye, for example.  With any steak you cull for this recipe, nevertheless you're going to desire to piece it ACROSS the grain in as think of slices as possible.

Why practise we do this?  Slicing across the grain essentially means you're not eating the entirety of a muscle fiber, but instead a bunch of cross sections of it.  This is the difference between very chewy meat and very tender meat.

A tip on thinly slicing the beef: If you pop it in the freezer for 20-ish minutes and allow it to but offset to freeze, yous volition more easily be able to slice the beef into minor slices.

Also, overcooking the beefiness will also make information technology overly chewy, so try to merely cook it through, and non overcook it.

How To Store Beef and Broccoli

This Beef and Broccoli stores very well in the fridge or freezer, making it a bully make-ahead repast for meal prep.  If properly stored in an air-tight container (like these repast prep containers), left-over beefiness with broccoli will concluding for v-6 days in the refrigerator.

To store it for longer, you tin can also freeze your beefiness and broccoli.  To freeze it, store in an airtight containers or heavy-duty freezer bags (I similar these re-usable storage bags).  Yous can shop beefiness with broccoli for up to 4-5 months in the freezer.

When ready to enjoy, let to thaw, and so reheat in the microwave for ii-iii minutes, or until heated through.  You can besides reheat thawed beefiness and broccoli on the stove in a fry pan over medium-high estrus, stirring occasionally.

Substitution Ideas For Beef and Broccoli

The good news is it's very easy to swap out ingredients for this recipe to make it amend accommodate your dietary needs. Equally written, this recipe complies with clean-eating, paleo, Whole 30, and keto.  Here are some common substitutions to help you out for other healthy lifestyles.

• Vegan Substitutions: Supercede steak with tofu or mushrooms.
• Gluten-Free Substitutions: Replace low sodium soy sauce with liquid aminos or GF soy sauce.
• Vegetarian Substitutions: Supplant steak with tofu or mushrooms.
• Cherry-red Meat Substitutions: Replace steak with chicken, shrimp, tofu, or mushrooms.

Did I miss a substitution you're needing?  Add a annotate below and let me know!

It's no surprise this Good for you Beefiness and Broccoli recipe is a family fave, since it'due south easy to brand, admittedly succulent, and ready in just 30 minutes! This Beefiness and Broccoli also makes not bad meal prep, and is easily altered for GF diets. This recipe is clean-eating, paleo, Whole 30, and keto friendly!

Categories: Easy Dinner

Difficulty: Piece of cake

Keyword: healthy beef and broccoli, healthy beefiness broccoli recipe, healthy beefiness recipes

Servings: 4

Calories: 350 kcal

• 1 tbsp olive oil, divided
• ane 1/ii lbs flank steak, very thinly sliced across the grain
• three cloves garlic, minced
• 1 shallot, finely chopped
• 4 green onions, thinly sliced
• iv cups broccoli florets, nigh 2 pocket-size crowns
• ii tbsp arrowroot starch
• three/4 cup water
• i/3 loving cup low-sodium soy sauce
• two tbsp coconut sugar
• one tsp fresh ginger, minced
• one/8 tsp crushed scarlet pepper flakes

1. Rut the oil in a skillet over medium-high estrus. Add the beef and cook until well-browned, about six-eight minutes. Once well-browned, remove from pan and set aside.

2. In the aforementioned pan, add together garlic, shallot and green onions to the beef drippings. Cook ane infinitesimal, stirring frequently. Add broccoli and encompass for 5 minutes.

3. In a small mixing basin, combine water and arrowroot starch and mix until no longer lumpy. Combine soy sauce, coconut sugar, ginger and red pepper flakes in a medium bowl. Add together arrowroot starch mixture and stir to combine. Gear up aside.

4. Remove cover from pan and add together sauce. Cook until sauce starts to thicken, about three-5 minutes. Add beef and stir to combine, cooking an additional 2-3 minutes.

5. Serve over brown rice, if desired.

Nutritional info provided does not include brown rice. Including 1/ii cup steamed dark-brown rice would increase calories past 108 calories, ii k fiber, and ii.v g poly peptide.

Diet Facts

15-Minute Go-To Healthy Beef and Broccoli

Amount Per Serving (i.v cups)

Calories 350 Calories from Fat 108

% Daily Value*

Fat 12g xviii%

Saturated Fat 3g fifteen%

Polyunsaturated Fat 1g

Monounsaturated Fat 6g

Cholesterol 104mg 35%

Sodium 854mg 36%

Potassium 972mg 28%

Carbohydrates 20g seven%

Fiber 3g 12%

Sugar 7g 8%

Protein 41g 82%

Vitamin A 706IU xiv%

Vitamin C 85mg 103%

Calcium 112mg 11%

Iron 4mg 22%

* Percent Daily Values are based on a 2000 calorie diet.

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