Beef with Broccoli Stir-fry Recipe

Beef with Broccoli Stir-fry recipe
Beef with Broccoli Stir-fry recipe. Mark Burstyn-getty images
  • 25 mins
  • Prep: 15 mins,
  • Cook: 10 mins
  • Yield: Serve 3 people
Ratings (19)

Stir-fries are one of the most common and popular types of dishes in Chinese cuisine and beef with broccoli (牛肉炒花椰菜) is one of the most popular stir-fry recipes. Not only can you find this in Chinese restaurants in the West but Chinese people also love this dish.

 

Beef are broccoli are both very healthy ingredients and high in nutrition. 

 

Beef Health benefits:

 

  • Beef is well known for it’s high in Vitamin B12, an essential nutrient for blood formation and improving the function of the brain and nervous system.
  • Beef is a great resource for Zinc and this mineral is so important for body growth and maintenance.
  • Generally meat is a great resource for selenium. Selenium can help body maintained all kinds of function so it’s an important element for our body.
  • Beef is well known for it’s high amount of iron and iron is an essential mineral for our body. For example, iron can help to make red blood cells and red blood cells carry oxygen around our body. Iron is also a very important element to help our body to maintain healthy cells, skin, hair and nails.
  • Beef contained niacin and niacin can lower the risk of heart disease.
  • Beef is also high in B6 which is important for blood formation.
  • Beef contains high levels of protein, essential for growth

 

Broccoli Health Benefits:

 

  • Lowers your cholesterol
  • It’s good for your body’s detoxification system
  • Broccoli has anti-inflammatory benefits.
  • Consuming broccoli can help your body to reduce the risk of some cancers, such as mouth, throat and stomach cancers.
  • Help to reduce down the chance to get cardiovascular disease.

 

There are many different ways to cook this delicious and healthy “beef and broccoli stir-fry”. 

 

Edited by Liv Wan

What You'll Need

  • Ingredients:
  •  
  • 300g lean beef
  • 350g broccoli
  • 2 cloves of garlic, slice
  • 1 teaspoon chopped finely ginger
  •  
  • Marinade for Beef:
  •  
  • ½ egg white
  • ½ tablespoon potato starch or corn flour
  • ½ tablespoon rice wine or shaoxing wine
  • 1 tablespoon light soy sauce
  • 1tablespoon oyster sauce
  • ½ tablespoon demerara sugar
  • ½ teaspoon ground black pepper
  •  
  • Seasonings:
  •  
  • 1 teaspoon potato starch/corn flour mix with 2 tablespoon water
  • Salt to taste
  •  
  •  

How to Make It

Procedures:

 

  1. You can slice or julienne the beef, this is entirely up to you. After that, marinade beef with all the ingredients for marinade for at least 30 minutes. A cooking tip, if you want the beef to have more texture and be a bit softer then you can add ¼ teaspoon bicarbonate soda. Some people believe egg whites can soften beef or other meats as well but I personally think bicarbonate soda is more efficient.
  1. Cut the broccoli into small individual florets. Boil a pot of water with 1-2 teaspoon of salt then blanch the broccoli in the water for 20-30 seconds. Drain the water and soak the broccoli in iced/cold water immediately to cool it down.
  2. Heat up a wok with oil, stir fry the ginger and garlic first then add beef and stir-fry for 1 minute. Remove it from the wok and place aside.
  3. Wash the wok and dry it. Heat up a little bit of oil and stir fry the broccoli for 20 seconds then add the beef back in the wok and keep stir fry for further 30 seconds.
  4. Stir in potato starch water and cook for 20 seconds. Add salt to taste and it’s ready to serve. This dish is great to serve with hot white rice.

 

  • Variations: You can add sliced carrot and onion if desired. Boil in the water with broccoli but you might need to add more water.
  • If you find this dish is a little bit too dry during stir-frying, you can add water to adjust it.
  • You can also adjust the seasoning for this recipe to suit your personal taste.