Beef and broccoli stir-fry

Ingredients

• 190 g (1 cup)dry brown rice
• 340 g (12 oz)frozen broccoli stir-fry vegetable blend
• 30 ml (2 tbsp)peanut oil
• 2 clovesgarlic, minced
• 225 g (8 oz)lean sirloin steak, cut into bite-sized pieces
• 60 ml (¼ cup)low-sodium chicken stock
• 8 g (1 tbsp)cornflour
• 30 ml (2 tbsp)reduced-salt soy sauce

Instructions

1. 1

   Cook the rice

   Prepare the brown rice according to the packet instructions, or start with 2 cups of cooked rice.

2. 2

   Defrost vegetables

   Microwave the frozen stir-fry vegetables on the defrost setting for 3–4 minutes to thaw them.

3. 3

   Stir-fry vegetables

   Heat the peanut oil in a frying pan or wok. Add the garlic and cook until fragrant, then add the vegetables and stir-fry over a high heat, stirring constantly, for about 5 minutes. Remove the vegetables from the pan and set aside.

4. 4

   Cook the beef

   Add the beef to the pan and cook it to your liking, or for about 7 minutes.

5. 5

   Mix the sauce

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

6. 6

   Thicken the sauce

   Return the cooked vegetables to the pan with the beef and add the sauce. Heat, stirring, until the sauce thickens.

7. 7

   Serve with rice

   Serve the stir-fry with ½ cup of cooked rice.

What is beef and broccoli stir-fry?

Stir-frying is a quick cooking method associated with Chinese cuisine: small pieces of food are cooked over high heat while being stirred. This version combines beef, broccoli and other vegetables with a simple soy-based sauce.

Frozen vegetables make it convenient for a weeknight meal, and the short cooking time helps keep the vegetables distinct rather than turning them into a stew.

Nutrition and macros by portion

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

Brown rice supplies most of the carbohydrates, while the sirloin contributes protein and the peanut oil is the main source of fat. Serve with an extra helping of vegetables to round out the plate without changing the stir-fry method.

Choosing the ingredients

Beef: Lean sirloin is cut into bite-sized pieces so it cooks quickly. Keep the pieces similar in size for more even cooking.

Vegetables: The recipe uses a frozen broccoli stir-fry blend. Other frozen vegetables can be used in its place, or swap in fresh vegetables you have on hand.

Rice: Brown rice makes a hearty base. Cook it separately according to its packet, since the stir-fry steps do not give a rice cooking time.

Getting the vegetables right

Thawing: A brief microwave defrost helps frozen vegetables cook more evenly in the pan. Drain away any excess water before stir-frying if the vegetables are noticeably wet.

High heat: Cook the vegetables over a high heat, stirring constantly for about 5 minutes. Take them out of the pan when cooked, so they do not continue softening while the beef cooks.

Cooking the beef

Small pieces: Bite-sized pieces suit the quick cooking method and are easy to combine with vegetables and rice.

Doneness: The stated cooking time is about 7 minutes, but the exact time depends on the size of the pieces and your pan. Cook the beef to your preference.

Making the sauce

Cornflour: Mixing it with the cold stock and soy sauce before it goes into the pan helps it blend into the liquid.

Thickening: Add the sauce to the beef and vegetables, then stir as it heats until it thickens. Keep the mixture moving so the sauce coats the ingredients evenly.

Serving the stir-fry

Rice: Serve the stir-fry with cooked brown rice; the method specifies ½ cup per serving.

Balance: For a fuller plate, add extra vegetables alongside the rice and beef, or serve with a simple salad if you have one ready.

Recipe notes & tips

• Cut the sirloin into evenly sized pieces so they cook at a similar rate.
• Have the sauce ingredients mixed together before the beef finishes cooking.
• Stir the vegetables continuously as they cook over high heat.
• Use a large pan or wok so the ingredients have room to cook rather than crowding together.
• Cook the rice while preparing the stir-fry to make the most of the 30-minute total time.

Variations

• Use fresh vegetables: Cut them into bite-sized pieces and stir-fry until tender.
• Swap the protein: Use chicken, pork or shrimp in place of the sirloin.
• Make it vegetarian: Replace the beef with tofu.
• Use another frozen blend: Choose any frozen vegetables you have available.
• Change the rice: Serve with another cooked rice variety if brown rice is not on hand.

Common mistakes to avoid

• Crowding the pan: The vegetables can steam rather than stir-fry; use a roomy pan or cook in batches.
• Adding frozen vegetables while icy: Excess water can collect in the pan; defrost them first as directed.
• Leaving the vegetables in the pan: They can soften further while the beef cooks; set them aside after about 5 minutes.
• Adding cornflour directly to the hot pan: It may clump; mix it with the stock and soy sauce in a bowl first.
• Walking away while the sauce thickens: Stir it as it heats so it coats the ingredients evenly.

How to store

Refrigerate leftovers in an airtight container for up to 3 days. Reheat until piping hot in a pan or microwave, adding a small splash of water if the sauce has become too thick.

Frequently asked questions