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Yields:
4 servings
Prep Time:
15 mins
Cook Time:
10 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Broccoli Beef

A lighter version of the delicious Chinese standard dish.

Ingredients

Directions

  1. Finely slice beef across the grain. Combine soy sauce, rice wine and cornstarch and add to beef. Let sit for 10 minutes.
  2. Cut broccoli into small uniform pieces. Mince garlic. Make a sauce with the remaining ingredients.
  3. Heat wok over high heat, swirl oil in wok. Add beef and garlic. Cook for one minute until barely pink. Add sauce, cook for one more minute. Remove from wok and add to platter.
  4. Add broccoli and cook for two minutes. Add chicken broth and cook for until broccoli is tender crisp. Pile on top of meat. Serve over rice.
  5. Note: based on a recipe from Martin Yan (Yan Can Cook!).
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Reviews 
In phase 2 of the protocol, You cannot have any kind of oil at all. This recipe would not work.
12 Nov 10 by member: mjorcin
Pretty tasty and definitely easy. Personally thought could reduce the dark soya sauce a little as it was quite salty.
13 Nov 10 by member: slheng
Wow! This was heavenly! My husband ate enough of this for 3 people and told me to put this in my go-to cookbook. Flavors were delicious - and I didn't miss the fact that it wasn't from a Chinese restaurant; it tasted like it came from one!! Great recipe.
06 Dec 10 by member: emmieb

     
 

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Nutrition summary:

There are 236 calories in 1 serving of Broccoli Beef.
Calorie break-down: 42% fat, 20% carbs, 38% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 92
Calories 236
 
% Daily Values*
Total Fat 10.22g 16%
  Saturated Fat 1.763g 9%
  Polyunsaturated Fat 4.09g  
  Monounsaturated Fat 3.611g  
Cholesterol 56mg 19%
Sodium 860mg 36%
Potassium 512mg  
Total Carbohydrate 11.02g 4%
  Dietary Fiber 1.6g 6%
  Sugars 2.1g  
Protein 21.28g  
 
Vitamin A 7% Vitamin C 85%
Calcium 4% Iron 18%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
12%
of RDI*
(236 calories)
12% of RDI
Calorie Breakdown:
 
Carbohydrate (20%)
 
Fat (42%)
 
Protein (38%)
Carbohydrates, 11.02g (20%) Fat, 10.22g (42%) Protein, 21.28g (38%)
* Based on a RDI of 2000 calories