Healthy Beef and Broccoli Stir Fry
I love takeout but I don't love the fact that it generally isn't all that healthy or fresh. This Healthy Beef and Broccoli Stir Fry tastes like takeout but is loaded with fresh and healthy ingredients. It's the best of both worlds!
Healthy Recipe Mini Guide
This recipe is from my Back to Basics Healthy Recipe Mini Guide. Being able to maintain a healthy diet that fits within your personal lifestyle and schedule requires some basic knowledge, key strategies and a few skills.
One of those skills is being able to prepare a handful of basic recipes and be able to make small changes to those recipes to accommodate your personal preferences or what you have on hand. It is much easier than you think! Trust me! Learning this skill is part of building a foundation for your healthy diet. A solid foundation is needed to be successful with anything and eating a healthy diet is no different.
This Healthy Recipe Mini Guide gives a different perspective on building healthy habits and explains how basic recipes help save time and effort. This guide includes five basic recipes with detailed instructions, a basic equipment overview, visuals, tips & tricks and specific action steps.
It looks like more food... but it's actually less.
I personally LOVE me a hearty meal with red meat. Although meat does have its nutritional benefits, if you eat too much some negative health consequences start to kick in.
It is all about moderation, right? Right... BUT I am not a fan of that saying whatsoever because that is where it stops. There is no follow up. It just leaves you sitting there wondering how.
Personally, I'm all about the how. Moderation (in relation to food) isn't only about the frequency in which you eat certain foods but also the portion sizes you consume which tends to be a pain point.
This stir fry recipe uses specific strategies to ease those pain points and help you eat a healthy amount of red meat while still feeling full and satisfied. One key trick is to make portion sizes appear larger than they are (give THIS article a read).
In this recipe, we are increasing the visible surface area of the beef by cutting it into thin strips which makes the portion appear larger than it is. Additionally, your brain thinks portions are larger if food is cut into pieces (like the beef in this stir fry) which actually leaves you feeling fuller and more satisfied.
For more portion control strategies and info grab a copy of the free mini guide HERE.
Healthy Beef and Broccoli Stir Fry
A healthy version of a takeout favorite.
- 1 cup brown rice (uncooked)
- 1 lb. flank steak
- 4 cups broccoli (about 2 heads)
- 1 red or yellow bell pepper
- 4 cloves of garlic
- 2 Tbsp. olive oil
- 2 Tbsp. cornstarch
- 1/2 tsp. salt
- 1 Tbsp. sesame seeds (optional)
- 2 Tbsp. green onions (optional)
- FOR THE SAUCE:
- 1/3 cup low-sodium soy sauce
- 1/3 cup water
- 1.5 Tbsp. honey
- 1 tsp. ground ginger
- 1 tsp. cornstarch
- Cook Rice: Cook rice according to package instructions. The ratio is generally 2 parts water to one part rice.
- Mix Sauce: Combine all the sauce ingredients in a bowl. Stir with a fork until combined.
- Slice and Dice: Cut broccoli into small florets. Dispose of thick stems. Cut bell pepper into thin slices. Peel and mince garlic. Cut flank steak into very thin strips against the grain.
- Cook Beef: Put olive oil in plan over medium/high heat. Sprinkle 1-2 Tbsp. of cornstarch over the beef and toss with your hands to coat. Add the beef to the pan. Cook for 3 minutes while stirring. Add the garlic and cook for 30 more seconds.
- Sauce & Broccoli: Add the broccoli and sauce to the beef. While stirring, cook for an additional 3-4 minutes or until broccoli is tender and sauce has thickened.
- Serve & Enjoy: Serve over rice with fresh pepper slices. Top with sesame seeds (optional) and green onions (optional). Enjoy!