Broccoli, Mushroom & Beef Stir-Fry

Broccoli, Mushroom & Beef Stir-Fry

2 Reviews
From: EatingWell Magazine, January/February 2016

This healthy beef and broccoli stir-fry recipe has a Korean-inspired gochujang sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or rice noodles.

Ingredients 4 servings

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  • Sauce
  • ¼ cup gochujang (Korean hot pepper paste)
  • 2 tablespoons lemon juice
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon soy sauce
  • 1 tablespoon dry sherry
  • 1 tablespoon toasted sesame oil
  • 2 teaspoons sugar
  • Stir-Fry
  • 3 tablespoons peanut oil or canola oil, divided
  • 1 pound flank steak, trimmed
  • 4 cups 1-inch broccoli florets
  • 1 bunch scallions, trimmed and cut into 1-inch pieces
  • 3 cloves garlic, minced
  • 4 cups sliced mushrooms

Preparation

  • Active

  • Ready In

  1. To prepare sauce: Combine gochujang, lemon juice, ginger, soy sauce, sherry, sesame oil and sugar in a small bowl. Place near the stove.
  2. To prepare stir-fry: Heat a 14-inch flat-bottom carbon-steel wok over high heat. (You'll know it's hot enough when a bead of water vaporizes within 1 to 2 seconds of contact.) Add 1 tablespoon oil and swirl to coat. Add steak and stir-fry until just cooked, 2 to 4 minutes. Transfer to a large plate.
  3. Swirl in another 1 tablespoon oil; add broccoli and scallions. Stir-fry for 2 minutes.
  4. Swirl in the remaining 1 tablespoon oil; add garlic and mushrooms. Stir-fry until the vegetables are tender, 2 to 4 minutes more.
  5. Return the steak to the wok. Add the reserved sauce and cook, gently stirring, until well coated and hot, 1 to 2 minutes.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 341 calories; 20 g fat(5 g sat); 4 g fiber; 12 g carbohydrates; 29 g protein; 96 mcg folate; 70 mg cholesterol; 3 g sugars; 0 g added sugars; 2,465 IU vitamin A; 85 mg vitamin C; 93 mg calcium; 3 mg iron; 526 mg sodium; 914 mg potassium
  • Nutrition Bonus: Vitamin C (142% daily value), Vitamin A (49% dv), Folate (24% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1½ vegetable, 3½ lean meat, 2½ fat

Reviews 2

November 07, 2016
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By: antibalas
I really enjoyed this recipe. I made a couple of changes 1) because I didn't have sherry on hand or enough lemon juice. And 2) common sense dictated that the stake should be thinly sliced (who's ever had stir fry with super thick slices, large chunks or a while slab of beef? Not me!) and that I may need to add a bit of additional liquid to the dish after the sauce was added. Which I did (chicken stock.) Anyway, the basics of this recipe are good. Cooking is all about being flexible and adjusting and this recipe need only slight adjustments/editing with that in mind I will certainly make this again.
April 25, 2016
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By: EatingWell User
Beef was too tough The beef was nearly inedible. I should have known. Flank steak needs to be marinated to be tender. Plus the recipe doesn't describe how the beef should be cut. I suspect it needed to be thinly sliced, but that didn't occur to me until afterwards. I wouldn't make this again. Cons: Tough beef, sauce was watery
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