When it comes to beloved takeout classics, few dishes capture the perfect harmony of flavor adn comfort quite like beef with broccoli. This savory stir-fry, with it’s tender slices of beef intertwined with vibrant green broccoli florets, delivers a satisfying punch of umami and freshness. But behind its delicious appeal lies a question that many health-conscious diners ask: just how many calories are packed into a typical serving of beef with broccoli? In this article,we’ll peel back the layers to unveil the nutrition facts hidden within this popular dish-exploring everything from calorie counts to macronutrient breakdowns-so you can enjoy your favorite meal with a well-informed palate.
Beef with Broccoli calories offer a fascinating glimpse into the balance of macronutrients and micronutrients that make this beloved stir-fry both flavorful and nutritious. This classic dish, rooted in Chinese-American cuisine, is a perfect example of how simple ingredients can come together to create a satisfying meal that fits well into a balanced diet. Originating from Cantonese cooking traditions, beef with broccoli showcases tender slices of beef paired with crisp, vibrant broccoli florets, all harmonized by a savory soy-based sauce. Whether you’re enjoying it as a weeknight dinner or meal prepping for the week, understanding the nutritional profile empowers you to make informed, health-conscious choices without sacrificing flavor.
Prep and Cook Time
- Preparation: 10 minutes
- cooking: 15 minutes
- Total Time: 25 minutes
Yield
Serves 4 generous portions
Difficulty Level
Easy – Perfect for weeknight dinners or beginner cooks wanting a satisfying homemade stir-fry
Ingredients
- 12 oz flank steak, thinly sliced against the grain
- 4 cups fresh broccoli florets
- 2 tbsp vegetable oil, divided
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1/4 cup low-sodium soy sauce
- 2 tbsp oyster sauce
- 1 tbsp cornstarch
- 1/2 cup beef broth or water
- 1 tsp sesame oil
- 1 tsp brown sugar or honey (optional)
- Salt and pepper to taste
Instructions
- Marinate the Beef: In a medium bowl, combine the thinly sliced beef with 1 tbsp soy sauce and 1 tsp cornstarch. Toss well and let it sit for 10 minutes to tenderize and develop flavor.
- Prepare the Sauce: In a small bowl, whisk together the remaining soy sauce, oyster sauce, beef broth, sesame oil, cornstarch, and brown sugar until smooth. Set aside.
- Blanch the Broccoli: Bring a pot of water to a boil. Add broccoli florets and cook for 2 minutes until luminous green and slightly tender. Drain and immediately plunge into ice water to stop cooking and preserve texture and color. Drain again and set aside.
- cook the Beef: Heat 1 tbsp vegetable oil in a large skillet or wok over medium-high heat. Once hot, add beef in a single layer and stir-fry until just browned, about 2-3 minutes. Remove beef and set aside to prevent overcooking.
- Sauté Aromatics: Add remaining vegetable oil to the pan. Sauté minced garlic and grated ginger until fragrant, roughly 30 seconds to 1 minute, careful not to burn them.
- Combine Ingredients: Return the beef to the pan along with the blanched broccoli. Stir to mix well.
- Thicken the Sauce: Pour the prepared sauce over the beef and broccoli mixture.Stir continuously until the sauce thickens and coats the ingredients evenly, about 2-3 minutes.
- Final Touch: Season with salt and pepper to taste. Serve hot for the most satisfying flavor and texture.
Chef’s Notes: Tips for Success
- Choosing your beef: Flank steak or skirt steak provide great texture and flavor, but you can substitute with sirloin or ribeye for a more tender experience.
- Vegetable variations: Feel free to add snap peas, bell peppers, or carrots to boost micronutrient diversity and color.
- Make-ahead meal: Prepare and marinate the beef the night before to intensify flavors and save time after work.
- Controlling sodium: Use low-sodium soy sauce and limit oyster sauce to adjust saltiness and make it heart-friendly.
- Gluten-free option: Swap customary soy sauce with tamari to accommodate gluten sensitivities.
Serving Suggestions for Balanced Nutrition
Pair your beef with broccoli with steamed jasmine rice or cauliflower rice for a lower-carb alternative. For added fiber and freshness, garnish with toasted sesame seeds and sliced green onions. A side of pickled cucumbers or a light miso soup can round out the meal with probiotics and extra hydration. When plating, aim to fill half your plate with vegetables like broccoli to maximize micronutrient intake while savoring the savory beef flavor.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 320 kcal |
| Protein | 32 g |
| Carbohydrates | 12 g |
| Fat | 14 g |
For deeper insights into balancing macronutrients while enjoying flavorful dishes like this, visit our Healthy Weeknight Dinners collection.You can also explore credible nutritional advice at Harvard T.H. Chan School of Public Health.
Q&A
Q&A: Beef with Broccoli Calories – Unveiling nutrition Facts
Q1: What makes beef with broccoli a popular dish?
A1: Beef with broccoli is a beloved classic as it perfectly balances savory,tender beef with crisp,nutritious broccoli. It’s flavorful, satisfying, and frequently enough feels like a wholesome indulgence.
Q2: How many calories are typically in a serving of beef with broccoli?
A2: On average, a standard serving of beef with broccoli (about 1 cup) contains roughly 250 to 350 calories. The exact number depends on portion size, the cut of beef, and the amount of sauce used.
Q3: What contributes most to the calorie count in beef with broccoli?
A3: The beef and the savory sauce are the main calorie contributors. Beef is protein- and fat-dense, while sauces often contain oils, sugar, and sodium, which add to the calorie load.Broccoli itself is very low in calories.
Q4: Is beef with broccoli a healthy option?
A4: Absolutely! When prepared with lean cuts of beef and light sauce, beef with broccoli packs a punch of protein, fiber, vitamins, and minerals. It’s a nutrient-rich meal that can fit well into a balanced diet.
Q5: How can I make beef with broccoli lower in calories?
A5: try using leaner beef cuts like sirloin, trimming excess fat, and reducing oil and sugar in the sauce. steam or lightly sauté the broccoli to preserve nutrients without extra calories. Serving it with brown rice rather of white rice also adds fiber and nutrients.
Q6: What are the key nutrients found in beef with broccoli?
A6: this dish provides a solid amount of protein, iron, vitamin C from the broccoli, and B vitamins from the beef. It’s also rich in antioxidants and offers a dose of fiber, especially when paired with whole grains.
Q7: How does the calorie content vary between homemade and restaurant beef with broccoli?
A7: Restaurant versions often have higher calories due to larger portions, more oil, and sugar-laden sauces. Homemade versions give you control over ingredients, allowing for healthier substitutions and portion management.
Q8: Can beef with broccoli support weight management goals?
A8: Yes! Its high protein and fiber content can promote satiety, helping you feel full longer.Choosing lean beef and controlling sauce quantity make it a smart choice for calorie-conscious meals.
Q9: Are there vegetarian alternatives with similar nutrition and calories?
A9: Definitely. Tofu or tempeh with broccoli can replicate the protein content while keeping calories moderate. Just watch the amount of oil and sauce to keep it light.
Q10: What’s the takeaway about calories in beef with broccoli?
A10: Beef with broccoli is a flavorful, nutritious dish whose calories vary based on preparation. By understanding and adjusting ingredients, you can enjoy this delicious meal without compromising your nutritional goals.
Closing Remarks
understanding the calorie content and nutritional makeup of beef with broccoli transforms this beloved dish from a simple favorite into a mindful choice. Whether savoring it as a hearty meal or a balanced palate pleaser, knowing what’s on your plate empowers you to enjoy every bite with confidence. So next time you dig into that savory stir-fry, you’ll appreciate not just the flavors, but the fuel it provides – proving that delicious and nutritious can truly go hand in hand.
