Healthy Ground Beef & Broccoli Stir-Fry
30 min
|
easy
|
high-protein,
low-fat,
Mediterranean diet
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 min | 15 min | 30 min |
Introduction
This healthy ground beef and broccoli stir-fry gives you all the takeout flavor in a lighter, veggie-packed weeknight dinner.
Lean ground beef, crisp-tender broccoli, and a savory tamari-oyster sauce come together in one quick skillet meal.
It’s perfect for busy nights when you want something fast, satisfying, and better for you than your usual takeout order.
Ingredients (4 servings)
Ingredients
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How to Make Healthy Ground Beef & Broccoli Stir-Fry
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Prep the vegetables and aromatics
Wash and dry the broccoli florets, then dice the onion, and mince the garlic and grate the ginger.
Set everything near the stove so the stir-fry goes quickly once the pan is hot.
-
Mix the stir-fry sauce
In a small bowl, whisk together the tamari, oyster sauce, rice vinegar, beef broth, cornstarch, and sea salt.
Stir until the cornstarch is fully dissolved and the sauce looks smooth with no lumps.
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Brown the ground beef
Heat a large skillet or wok over medium-high heat, then add the ground beef and break it up with a spoon.
Cook until the beef is browned and no pink remains, about 5 to 7 minutes, then drain excess fat if needed.
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Cook the broccoli and aromatics
Push the cooked beef to one side of the pan, then add the onion to the empty side.
Sauté the onion for 2 to 3 minutes until it starts to soften and turn translucent.
Add the garlic and ginger, stir for 30 seconds, then add the broccoli florets and toss everything together.
Pour in a splash of water, cover the pan, and steam the broccoli for 2 to 3 minutes until crisp-tender.
-
Add the sauce and finish cooking
Give the sauce a quick stir, then pour it over the beef and broccoli and toss well to coat.
Cook, stirring often, for 2 to 3 minutes until the sauce thickens and clings to the beef and vegetables.
Turn off the heat, drizzle in the sesame oil, and give everything one last gentle toss.
-
Taste and serve
Taste and adjust the seasoning with extra tamari, salt, or pepper if you like a bolder flavor.
Serve the stir-fry hot over rice, cauliflower rice, or noodles, or enjoy it just as it is.
Substitutions
- Ground beef -> ground turkey
- Lean ground turkey keeps the dish light, with a slightly milder flavor and softer texture that still browns beautifully. Add a pinch more salt and pepper to boost its savoriness compared with beef.
- Oyster sauce -> hoisin sauce
- Hoisin sauce adds sweetness and a deeper, almost barbecue-like flavor that pairs nicely with the broccoli and tamari. Use a little less at first, then adjust so the stir-fry does not become overly sweet.
- Tamari -> coconut aminos
- Coconut aminos keeps the recipe soy-free and adds a gentle sweetness with less saltiness than tamari. Reduce or skip the added salt, then season to taste at the end.
Tips
- Use high heat and a wide pan
- A large skillet or wok lets moisture evaporate quickly so the beef browns instead of steams. Crowding the pan can cause gray, soggy meat and limp broccoli.
- Cut broccoli into even pieces
- Aim for bite-size florets so they cook at the same rate and stay crisp-tender, not mushy. Slice thicker stems into thin coins so they soften in the same short cooking time.
- Adjust the sauce thickness
- If the sauce seems too thick, splash in extra broth a tablespoon at a time while stirring. For a thicker glaze, simmer another minute or add a tiny cornstarch slurry while stirring constantly.
- Prep everything before you start cooking
- This stir-fry cooks fast, so have the sauce mixed and all vegetables chopped before turning on the heat. It keeps you from overcooking the beef while you scramble to mince garlic at the last second.
- Serve with the right base
- Brown rice, quinoa, or cauliflower rice soak up the sauce and turn this stir-fry into a complete meal. For noodles, choose something sturdy like udon or rice noodles so they hold up to the hearty beef mixture.
Nutrition Facts *
| Energy | 272 | kcal |
|---|---|---|
| Protein | 27 | g |
| Total Fat | 11 | g |
| Carbohydrates | 13 | g |
| Dietary Fiber | 3 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Can I use frozen broccoli instead of fresh?
- Yes, frozen broccoli works, but do not thaw it first or it can turn watery and soft. Add it straight from the freezer and cook a minute longer, letting extra moisture steam off before adding the sauce.
- How can I make this recipe gluten-free?
- Use certified gluten-free tamari and a gluten-free oyster sauce or a gluten-free hoisin sauce. Double-check your beef broth label, since some brands contain gluten, and use cornstarch as written.
- Why is my beef coming out tough or dry?
- Very lean beef can overcook quickly, especially if the pan is too hot or the meat cooks too long. Try cooking just until no pink remains, then turn down the heat when you add the broccoli and sauce.
- Can I make this stir-fry ahead of time?
- You can cook the beef and broccoli, then cool and store them with the sauce in the fridge for meal prep. Reheat gently in a skillet over medium heat with a splash of water or broth to loosen the sauce.
Serving Suggestions
This simple stir-fry shines with a sprinkle of toasted sesame seeds and thinly sliced green onion on top.
For a spicy kick, add a drizzle of chili crisp or crushed red pepper flakes just before serving.
Pair it with steamed brown rice and a quick cucumber salad for a fresh, balanced weeknight dinner.
Reviews
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Jessica: So tasty and super quick for a weeknight! The sauce thickened up perfectly and the broccoli stayed crisp-tender 😋👏
: Love hearing that, Jessica! Crisp-tender broccoli and a nicely thickened sauce is exactly the goal. 😊
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Janet: So flavorful and quick, will repeat.
: Happy it hit the mark for you, Janet! This one really does come together fast once the sauce is mixed. 😊
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