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Beef and Broccoli Stir Fry

SERVES 1 · 15 MIN · ONE WOK

Beef and Broccoli Stir Fry
Make
Portion kcal
Coming to the App Store

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445
CALORIES
42g
PROTEIN
18g
CARBS
23g
FAT

Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.

Ingredients

  • 160g (5.5 oz) flank steak
  • 150g (2 cups) broccoli florets, bite-sized
  • 2 tbsp (30ml) soy sauce
  • 1 tsp (3g) cornflour / cornstarch
  • 2 garlic cloves + 1cm ginger (10g), minced
  • 2 tsp (9ml) sesame oil
  • 1 tsp (3g) sesame seeds
  • 3 tbsp (45ml) water, for steaming the broccoli

8 ingredients, each with the gram weight the macros above were computed from.

Method

  1. Put the steak in the freezer 15 min. Firm meat is the only way to get slices thin enough for a fast sear.
  2. Slice it across the grain as thin as you can, no thicker than 3mm / 1/8in.
  3. Toss the beef with the cornflour and 1 tbsp of the soy. Leave 5 min while you prep everything else - stir-frying leaves no time to chop.
  4. Heat 1 tsp of the sesame oil in the wok over the highest heat until it just smokes. Spread the beef in one layer and sear 90 seconds without stirring, then turn and give it 30 seconds more. Lift it out.
  5. Add the remaining 1 tsp oil and the broccoli, pour in the 3 tbsp water and clamp the lid on. Steam 3 min, until bright green and just tender at the stem.
  6. Uncover, add the garlic and ginger and stir 30 seconds until fragrant.
  7. Return the beef with the remaining 1 tbsp soy and toss 60 seconds until the sauce turns glossy and clings. Finish with the sesame seeds.
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Tip: the cornflour is doing two jobs - it protects the beef from the heat and it thickens the sauce at the end. Skip it and you get grey meat in a watery pan.

EquipmentWok or 28cm / 11in heavy skillet with a lid

KitWok

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KeepsFridge 3 days. Reheat hard and fast in a pan rather than a microwave, or the broccoli goes limp and the beef toughens.

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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.