Know what’s on your plate
Beef and broccoli stir fry
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 116 kcal —
- Protein 11 g 21%
- Carbohydrate 2.9 g 1%
- Fat 6.5 g 8%
- Saturated fat 1.5 g 8%
- Fibre 1 g 3%
- Sugars 0.6 g —
- Sodium 189 mg 8%
- Cholesterol 25.2 mg 8%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 30.8 µg 3%
- Vitamin C 25.9 mg 29%
- Vitamin D 0.03 µg 0%
- Vitamin E 1.2 mg 8%
- Vitamin K 58.9 µg 49%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 1.9 mg 12%
- Pantothenic acid (B5) 0.47 mg 9%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 45.4 µg 11%
- Vitamin B12 0.87 µg 36%
Minerals
- Calcium 20.8 mg 2%
- Iron 1.2 mg 7%
- Magnesium 15.4 mg 4%
- Phosphorus 82.6 mg 7%
- Potassium 206 mg 4%
- Zinc 3.2 mg 29%
- Copper 0.07 mg 7%
- Manganese 0.09 mg 4%
- Selenium 8 µg 15%
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Questions about Beef and broccoli stir fry
How do you keep the beef tender in beef and broccoli stir fry?
Slice the beef thinly across the grain and pat it dry before cooking. Stir-fry it in a very hot pan in small batches for about 1–2 minutes, then take it out while you cook the broccoli and return it to the pan at the end.
Should you cook the broccoli before adding it to beef and broccoli stir fry?
Yes, if you want the florets tender without overcooking the beef. Blanch them for 2–3 minutes, or stir-fry them with a splash of water and cover the pan for a few minutes; drain well before adding the sauce.
What sauce goes well with beef and broccoli stir fry?
A classic sauce combines soy sauce, garlic, ginger and a little sugar, thickened with cornflour mixed into cold water. Add it after the beef and broccoli are cooked, then toss for a minute until it turns glossy.
What can you serve with beef and broccoli stir fry?
Serve it with steamed rice or noodles to soak up the savoury sauce. For a lighter plate, add extra stir-fried vegetables such as mushrooms, peppers or pak choi.
Can you use frozen broccoli in beef and broccoli stir fry?
Yes. Thaw it and drain off excess water first, then add it near the end so it heats through without making the sauce watery; frozen florets may soften faster than fresh ones.
How long does beef and broccoli stir fry keep in the fridge?
Refrigerate leftovers within 2 hours in a covered container and eat them within 3–4 days. Reheat only the portion you need until it is steaming hot throughout, stirring so it heats evenly.
How does beef and broccoli stir fry compare with beef stir-fry for protein?
Beef stir-fry has more protein: 19.8 g per 100 g, compared with 11 g in beef and broccoli stir fry.
Source: Canadian Nutrient File 6777 · per 100 g · carbohydrate per EU label, fibre excluded
