Beef & Broccoli Stir Fry

Ingredients

• 190 g dry, or 2 cups cookedbrown rice
• 340 g, frozenfrozen broccoli stir-fry vegetable blend
• 30 mlpeanut oil
• 2 cloves, mincedgarlic
• 225 glean sirloin steak, cut into bite-sized pieces
• 60 mllower-sodium chicken stock
• 15 mlcornflour
• 30 mllower-sodium soy sauce

Instructions

1. 1

   Cook the rice

   Prepare the rice according to the packet instructions, or use 2 cups of cooked rice.

2. 2

   Thaw the vegetables

   Microwave the frozen stir-fry vegetable blend on the defrost setting for 3–4 minutes, until thawed.

3. 3

   Cook the vegetables

   Heat the oil in a frying pan or wok and fry the garlic until fragrant. Add the vegetables and cook over a high heat, stirring constantly, for about 5 minutes. Take them out of the pan and set aside.

4. 4

   Cook the beef

   Add the beef to the pan and cook to your preferred doneness, or for about 7 minutes.

5. 5

   Mix the sauce

   In a bowl, combine the chicken stock, cornflour and soy sauce.

6. 6

   Finish the stir fry

   Return the cooked vegetables to the pan with the beef and add the sauce. Heat, stirring, until the sauce thickens. Serve with ½ cup of cooked rice per person.

What is beef and broccoli stir fry?

Stir-frying is a quick way to cook small pieces of food in a hot pan, keeping the method adaptable to whatever vegetables are available. Beef and broccoli is a familiar combination in many Chinese-inspired stir-fries, though this version uses a frozen mixed vegetable blend rather than broccoli alone.

The recipe works by cooking the vegetables and beef separately, then bringing them together with a simple thickened soy sauce. Brown rice makes it a filling base and can be prepared while you get the other ingredients ready.

Nutrition and macros by portion

The nutrition label shows one serving as written: 330 calories, 18g protein, 42g carbs, 11g fat.

The rice and vegetables provide most of the carbohydrates, while the sirloin contributes much of the protein. Peanut oil and the oil in the beef account for much of the fat. For a more balanced plate, keep to the stated rice portion and add extra non-starchy vegetables if you have them.

Choosing the ingredients

Frozen vegetables: The blend is convenient and does not need to be fully thawed before cooking. The brief defrost helps it heat more evenly in the pan.

Sirloin: Lean sirloin is cut into bite-sized pieces so it cooks quickly. Try to make the pieces similar in size for more even cooking.

Rice: The recipe allows either 190 g of dry brown rice or 2 cups cooked. Cooked rice is a useful shortcut when you have some ready to use.

Getting a good sear

Hot pan: Heat the pan before adding the oil and garlic, then cook the vegetables over a high heat. Stir frequently so they cook through without sitting still for long.

Room to move: A pan that is too crowded can trap moisture and make the vegetables steam. If needed, cook them in batches and set them aside before browning the beef.

Thickening the sauce

Cornflour: Stir it into the cold stock and soy sauce before adding the mixture to the hot pan. This helps it disperse rather than forming lumps.

Doneness cue: Once the sauce has been added, keep stirring as it heats. Take the pan off the heat when the sauce thickens and coats the beef and vegetables.

Timing the meal

Rice first: Brown rice can take longer to cook than the stir-fry, so start it according to the packet instructions before preparing the other ingredients. Alternatively, use the recipe's cooked-rice option.

Cook in stages: The vegetables are removed before the beef goes into the pan, then added back with the sauce. This keeps the cooking steps clear and gives the beef direct contact with the hot pan.

Serving ideas

Rice pairing: Serve each portion with ½ cup of cooked rice, as directed. Keep extra rice on the side for anyone who wants a larger serving.

Fresh finish: A simple side of sliced spring onions or a squeeze of lime can brighten the plate. These are optional additions rather than part of the recipe.

Recipe notes & tips

• Cut the sirloin into evenly sized pieces so they cook at a similar rate.
• Mix the cornflour with the cold stock and soy sauce before it goes into the hot pan.
• Use a wide frying pan or wok to give the vegetables enough room.
• Stir the vegetables frequently while they cook over a high heat.
• Check the rice packet for its cooking time and start it before the stir-fry.

Variations

• Use fresh vegetables: Cut them into similar-sized pieces and cook until tender-crisp.
• Swap the protein: Use bite-sized chicken, pork or shrimp in place of the beef.
• Make it vegetarian: Replace the beef with tofu and use vegetable stock.
• Change the blend: Use another frozen vegetable mix you have on hand.
• Add a little heat: Stir chilli flakes into the sauce before adding it to the pan.

Common mistakes to avoid

• Crowding the pan: The vegetables can steam instead of cooking well; use a larger pan or cook them in batches.
• Adding dry cornflour: It can form lumps in the sauce; mix it with the cold stock and soy sauce first.
• Cutting uneven pieces: They may finish cooking at different times; aim for similarly sized beef pieces.
• Leaving the sauce unstirred: It may thicken unevenly; stir continuously as it heats.
• Overcooking the beef: It can become tough; check it as it cooks and stop when it reaches your preferred doneness.

How to store

Refrigerate leftovers in a sealed container and use within 3 days. Reheat until piping hot in a frying pan or microwave, adding a small splash of water if the sauce has thickened too much.

Frequently asked questions