Scallion-Ginger Beef & Broccoli

Scallion-Ginger Beef & Broccoli

2 Reviews
From: EatingWell Magazine, September 2019

Whip up a chef-quality stir-fry recipe at home. This beef and broccoli stir-fry packs in more vegetables and nearly halves the calories of what you would find in a restaurant. And this healthy dinner takes just 30 minutes to prep, so it's about as quick as takeout too. Ginger, which adds a lively kick to this stir-fry, has long been touted for its power to settle stomachs. But that's not its only superpower: preliminary research suggests it may improve blood sugar and inflammation too.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ⅓ cup reduced-sodium tamari or soy sauce
  • ¼ cup low-sodium chicken broth
  • 2 tablespoons brown sugar
  • 2 tablespoons cornstarch, divided
  • 1 pound sirloin steak, thinly sliced
  • 3 tablespoons peanut or canola oil, divided
  • 6 cups broccoli florets
  • ½ cup sliced scallions, plus more for garnish
  • 1 tablespoon finely grated ginger
  • 1 teaspoon finely grated garlic
  • 2 cups cooked brown rice
  • Crushed red pepper for garnish

Preparation

  • Prep

  • Ready In

  1. Whisk tamari (or soy sauce), broth, brown sugar and 1 tablespoon cornstarch in a small bowl. Toss steak with the remaining 1 tablespoon cornstarch.
  2. Heat 2 tablespoons oil in a large flat-bottom wok or cast-iron skillet over medium-high heat. Add the steak and cook, stirring once, until browned, about 4 minutes. Transfer to a clean plate. Add the remaining 1 tablespoon oil and broccoli; cook, stirring occasionally, until slightly tender, about 2 minutes. Stir in scallions, ginger and garlic; cook, stirring, until fragrant, about 30 seconds. Whisk the tamari mixture and add it, along with the beef, back to the pan; cook until the sauce thickens, about 1 minute. Serve over brown rice and garnish with crushed red pepper, if desired.

Nutrition information

  • Serving size: 1 cup beef & broccoli & ½ cup rice
  • Per serving: 440 calories; 16 g fat(4 g sat); 4 g fiber; 43 g carbohydrates; 30 g protein; 101 mcg folate; 59 mg cholesterol; 9 g sugars; 7 g added sugars; 3,320 IU vitamin A; 102 mg vitamin C; 85 mg calcium; 5 mg iron; 741 mg sodium; 781 mg potassium
  • Nutrition Bonus: Vitamin C (170% daily value), Vitamin A (66% dv), Iron (28% dv), Folate (25% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 lean protein, 2 fat, 2 starch, 1 vegetable, ½ other carbohydrate

Reviews 2

August 20, 2019
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By: humboldt29
I used low-sodium soy sauce & low-sodium chicken broth & I didn't find it salty as the previous review mentioned. However, I found the beef itself lacking in flavor. The next time I make this I'm going to season the beef before I cook it. I haven't tried the left-overs yet so the beef may taste better today after marinating in the sauce for 24 hours. I enjoyed the flavor of everything else. Seasoning the beef is the only tweak I recommend.
August 16, 2019
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By: Jackstng
Tasty but a bit on the salty side. I'd make sure next time to make some tweaks and use low sodium tamari and low sodium chicken broth
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