Stir-Fried Beef with Broccoli and Garlic

11 35 277
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Stir-Fried Beef with Broccoli and Garlic
Health Highlights


3 tbsp Apple juice
450 gm Beef, flank, lean (cut diagonally across the grain into 1/2-inch-by-3-inch strips)
1/4 tsp Black pepper (ground)
1 head Broccoli, raw (stems trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces)
4 tsp Canola oil (divided into 3 tsp and 1 tsp)
1 tbsp Cornstarch
3 clove(s) Garlic (minced)
1 tbsp Granulated sugar
1/4 tsp Salt
3 tbsp Soy sauce, low sodium
1 tbsp Apple cider vinegar


In a large, shallow bowl, mix soy sauce, apple juice, vinegar, sugar, garlic, and 1/4 teaspoon pepper. Add meat; toss to coat. Let marinate 15 minutes. Transfer meat to a plate; reserve marinade.

Heat 1 tablespoon oil in a 12-inch nonstick skillet over high heat. In two batches, cook meat until lightly browned, turning once, about 2 minutes per batch. Remove meat. Add 1/2 cup water to pan; stir up browned bits with a wooden spoon and pour into marinade; whisk in cornstarch (or arrowroot flour).

In same skillet, fry broccoli with remaining teaspoon oil over high heat until bright green and crisp, tossing often, 2 minutes. Add 1 cup water; cook until broccoli is tender, 6 to 8 minutes.

Stir marinade, add to pan, and bring to a boil. Cook, stirring, until thickened, 30 seconds. Return meat to pan; toss to coat. Season with salt and pepper. Serve immediately.

Nutrition Facts

Per Portion

Calories 277
Calories from fat 123
Calories from saturated fat 37
Total Fat 13.7 g
Saturated Fat 4.1 g
Trans Fat 0.4 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 7.2 g
Cholesterol 52 mg
Sodium 736 mg
Potassium 629 mg
Total Carbohydrate 11.7 g
Dietary Fiber 1.7 g
Sugars 5.5 g
Protein 27.4 g

Dietary servings

Per Portion

Meat 1.3
Vegetables 0.7

Energy sources


Meal Type(s)