Ah, ground beef and broccoli—a duo as timeless as peanut butter and jelly, yet with a savory twist that dances on your taste buds like a spontaneous cha-cha. This one-pot wonder, a culinary miracle in its own right, turns the chaotic whirl of a bustling weeknight into a serene, flavor-packed escape. (And honestly, who wouldn’t want to skip dish duty while indulging in such a comforting medley?)
Steps
- In a small bowl, combine soy sauce, honey, minced garlic, grated ginger, and cornstarch. Whisk these ingredients together and set the mixture aside.
- Heat sesame oil in a large skillet over medium-high heat. Add ground beef and chopped onion, stirring occasionally, and cook until the beef is nearly cooked through, about 5 minutes.
- Pour the prepared sauce into the skillet with the beef and onions. Stir well to combine and allow it to cook for an additional minute.
- Add blanched broccoli to the skillet and continue cooking for one more minute, ensuring everything is well mixed.
- Serve the stir fry evenly on four plates, optionally layering cooked rice or cauliflower rice first. Garnish with toasted sesame seeds and sliced scallions before serving.
Ingredients
- ½ cup reduced sodium soy sauce or gluten-free tamari
- 1 tablespoon honey
- 4 cloves garlic, minced
- 1 (1-inch) piece of fresh ginger, peeled and grated
- 1 tablespoon cornstarch
- ½ tablespoon sesame oil
- 1 pound ground beef, 93% lean
- ½ medium yellow onion, chopped
- 1 large head of broccoli, cut into florets and blanched
- 1 tablespoon toasted sesame seeds
- 3 medium scallions, sliced on the bias
- Cooked rice or cauliflower rice for serving (optional)
Nutritional Values
Calories: 1308 kcal | Carbohydrates: 104 g | Protein: 116 g | Fat: 44 g | Saturated Fat: 14 g | Cholesterol: 284 mg | Sodium: 4208 mg | Fiber: 20 g | Sugar: 44 g
FAQ
- What ingredients are used in the sauce for beef and broccoli stir-fry?
- The sauce for this stir-fry includes reduced sodium soy sauce (or gluten-free tamari), honey, minced garlic, fresh ginger, cornstarch, and a small amount of sesame oil.
- What are the health benefits of consuming beef and broccoli?
- Lean ground beef is a great source of protein, rich in vitamins and minerals such as iron and zinc. Broccoli is a nutritional powerhouse, offering fiber, protein, and a variety of vitamins and minerals, including vitamins A, C, E, K, and B vitamins, as well as iron and calcium. This recipe uses less sugar and oil than traditional versions, making it a healthier option.
- How do you properly blanch broccoli for the recipe?
- To blanch broccoli, bring a large pot of water to a boil. Add the broccoli florets and cook for two to three minutes until they turn bright green and are crisp-tender. Immediately drain them and submerge in an ice bath to halt the cooking process. Once cooled, drain again.
- What can be served with the ground beef and broccoli stir-fry?
- You can serve this dish over white rice, jasmine rice, brown rice, or cauliflower rice. Adding blanched asparagus, peppers, or zucchini can enhance the vegetable content of the meal.
Tips
- Use Fresh Ingredients: Opt for high-quality, fresh ingredients such as humanely-raised ground beef and organic vegetables to enhance the flavor and nutritional value of your stir-fry.
- Blanch Broccoli Properly: To maintain a desirable texture, blanch the broccoli by boiling it for two to three minutes until bright green and crisp-tender, then immediately cool it in an ice bath to stop the cooking process.
- Lighten the Sauce: Use reduced sodium soy sauce and replace sugar with honey to create a lighter, healthier sauce while maintaining a balance of sweet and savory flavors.
- Customize with Additional Vegetables: Enhance the dish’s nutritional profile by adding other vegetables like blanched asparagus, peppers, or zucchini for more variety and color.
Equipment
- Large deep skillet or wok
- Colander
- Whisk
- Ice bath bowl (large bowl for ice water)
- Chef’s knife or garlic press (for mincing garlic)
- Grater or ginger grater (for grating ginger)
