Healthy Ground Beef & Broccoli Stir-Fry
27 min
|
easy
|
low-fat,
Mediterranean diet
Recipe by Eunice
Introduction
Think Chinese-American beef and broccoli, but lighter and faster: lean ground beef seared with garlic and ginger, then tossed with crisp broccoli in a glossy tamari-oyster glaze.
One-skillet, weeknight-easy and meal-prep friendly, it hits that savory takeout vibe with a clean finish; serve over steamed rice or cauliflower rice and dinner is handled.
Ingredients (4 servings)
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Ingredients
- 1 lb lean ground beef lean ground beef 16 oz
- 4 cups fresh broccoli florets fresh broccoli florets 13.33 oz
- 1 medium onion, diced onion 1 ct medium
- 3 cloves garlic, minced garlic 0.27 head
- 1 Tbsp fresh ginger root, grated fresh ginger root 0.21 oz
- 2 Tbsp tamari tamari 1 fl oz
- 2 Tbsp oyster sauce oyster sauce 1.27 oz
- 1 Tbsp rice vinegar rice vinegar 0.5 fl oz
- 1 Tbsp sesame oil sesame oil 0.5 fl oz
- ¼ cup beef broth beef broth 2 oz
- 1 tsp cornstarch cornstarch 0.1 oz
- ½ tsp sea salt sea salt 0.11 oz
- ¼ tsp freshly ground black pepper black peppercorns (for freshly ground black pepper)
How to Make Healthy Ground Beef & Broccoli Stir-Fry
-
Mix the sauce and slurry
In a small bowl stir together tamari, oyster sauce, and rice vinegar until smooth.
In a separate cup whisk the cornstarch into the cold beef broth until there are no lumps.
Keep the sesame oil aside for finishing so its aroma stays bold.
-
Prep the vegetables
Dice the onion, mince the garlic, and grate the ginger so they are ready to move fast.
Cut broccoli into bite-size florets and peel the stems, then slice the stems into thin coins so nothing gets wasted.
-
Brown the beef hot and fast
Heat a large skillet or wok over high heat until it is just shy of smoking because color equals flavor.
Add the ground beef, season with the sea salt and black pepper, and let it sit for a minute to sear before breaking it into craggy pieces.
Cook until well browned and no pink remains, then scrape the beef to a bowl and spoon off excess fat if there is a lot.
-
Sauté the aromatics
Return the pan to medium-high heat and add the onion, using the beef drippings to coat the pan.
If the pan looks dry, add about 1 teaspoon of the sesame oil from your measured amount to help it along.
Cook until the onion is translucent with a few charred edges, then stir in the garlic and ginger for 30 to 45 seconds until fragrant.
-
Cook the broccoli to crisp-tender
Add the broccoli florets and sliced stems to the pan and toss to coat in the aromatics.
Sprinkle in 2 tablespoons water and cover for 2 minutes to steam-sauté until bright green and just tender.
Uncover and stir for 30 seconds to drive off excess moisture so the sauce will cling.
-
Combine and thicken
Return the browned beef and any juices to the pan and toss with the broccoli.
Pour in the tamari mixture and bring it to a lively simmer so the flavors wake up.
Whisk the cornstarch slurry again and stream it in while stirring until the sauce turns glossy and coats everything, about 1 to 2 minutes.
-
Finish and serve
Kill the heat and drizzle in the remaining sesame oil for that toasty finish.
Taste and adjust salt or a splash more vinegar if you want extra brightness.
Serve hot as is, over steamed rice, or tucked into lettuce cups if you are keeping it light.
Substitutions
- Oyster sauce -> Mushroom oyster sauce (vegetarian)
- Mushroom-based oyster sauce delivers the same savory depth and gloss without shellfish, with a slightly earthier finish that plays great with broccoli.
- Tamari -> Coconut aminos
- Coconut aminos are naturally sweeter and less salty than tamari, giving a softer, rounder sauce; reduce or skip the added salt and simmer a touch longer for the same shine.
- Ground beef -> Crumbled extra-firm tofu
- Pressed and crumbled tofu sears into tasty, meaty bits that soak up the sauce; expect a lighter, cleaner flavor and add a pinch more black pepper to keep it punchy.
Tips
- Preheat like you mean it
- A ripping-hot pan gives beef deep browning instead of gray, watery bits, so let the skillet heat until a drop of water skitters before the meat goes in.
- Slurry science
- Cornstarch only dissolves properly in cold liquid, and it thickens at a simmer, so whisk it into cold broth and add it to bubbling sauce for a smooth, glossy finish.
- Use the whole broccoli
- Peel tough stems and slice them thin because they stay crisp and sweet, adding texture and stretching your dollar without sacrificing quality.
- Season in layers, taste at the end
- Tamari and oyster sauce bring salt, so keep the initial salt modest on the beef and do your final seasoning after the sauce has tightened up.
- Optional tenderizing trick
- For ultra-juicy crumbles, sprinkle 1/4 teaspoon baking soda over the raw beef and toss, then rest 10 to 15 minutes before cooking to encourage browning and tenderness.
- Keep it crisp
- Steam-sauté broccoli briefly and then vent the pan to drive off moisture so the sauce clings instead of puddling.
Nutrition Facts *
| Energy | 276 | kcal |
|---|---|---|
| Protein | 26 | g |
| Total Fat | 11 | g |
| Carbohydrates | 15 | g |
| Dietary Fiber | 3 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Why did my beef turn gray and watery?
- The pan was not hot enough or it was overcrowded, which traps steam; cook in a wide skillet over high heat, spread the beef in a thin layer, and avoid stirring for the first minute so it sears.
- My sauce did not thicken, what happened?
- Either the slurry was not whisked smooth, the pan was not hot enough to simmer, or it was added too early; bring the sauce to a lively simmer, stir in the slurry, and cook 60 to 90 seconds until glossy.
- Can I use frozen broccoli?
- Yes, do not thaw, just add it straight to the hot pan and cook off any moisture before saucing so it stays crisp instead of soggy.
- How do I make this gluten free?
- Use a certified gluten-free tamari and a gluten-free oyster sauce or mushroom oyster sauce, then season with salt to taste since different brands vary in salinity.
- What if the stir-fry tastes too salty?
- Balance with a splash of water or unsalted broth, a small pinch of sugar, and a touch more rice vinegar, then serve with plain rice to absorb and mellow the seasoning.
- How can I add heat without overpowering the sauce?
- Bloom red pepper flakes with the garlic and ginger or finish with a drizzle of chili oil so the spice rides the aromatics instead of drowning the savory sauce.
Serving Suggestions
Bold, saucy beef and broccoli loves a bowl of hot jasmine rice, but it is also killer over garlicky cauliflower rice or tossed with chewy udon for a heartier spin.
For a little swagger, finish with sliced scallions and toasted sesame seeds, or spoon on chili crisp to bring the heat without losing that savory-sweet balance.
More pairings:
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