Beef and Broccoli Nutrition Facts, Plus a Lighter Recipe

Beef and broccoli is a Chinese American stir-fry of tender beef and crisp broccoli in a savory, lightly sweet sauce, usually served over rice. This homemade version keeps the familiar flavor and includes estimated nutrition facts per serving; actual values vary with ingredient brands, beef trim, rice, and portion size.

Ingredients

1 lb (454 g) flank steak, trimmed and sliced thinly across the grain
1½ lb (680 g) broccoli, cut into bite-size florets
1 cup (240 ml) water, divided
¼ cup (60 ml) reduced-sodium soy sauce
2 tbsp (30 ml) oyster sauce
1 tbsp (15 ml) cornstarch
1 tbsp (15 ml) honey
1 tbsp (15 ml) neutral cooking oil, such as canola
1 tbsp (6 g) finely grated fresh ginger
2 garlic cloves (about 6 g), finely chopped
¼ tsp crushed red pepper flakes, optional
¼ tsp ground black pepper
3 cups (555 g) cooked brown rice, for serving
1 tsp (5 ml) toasted sesame oil, optional, for finishing

Instructions

Slice the steak across the grain into strips about ¼ inch (6 mm) thick. If the meat is difficult to slice, place it in the freezer for 10 to 15 minutes first; that brief firming time is not included in the listed prep time. Pat the slices dry. In a small bowl, whisk the soy sauce, oyster sauce, cornstarch, honey, and ¼ cup (60 ml) of the water until smooth. Keep the sauce separate from the raw beef.
Set a large skillet or wok over medium-high heat. Add the remaining ¾ cup (180 ml) water and the broccoli. Cover and steam for 3 to 4 minutes, until bright green and just tender when pierced with a fork. Transfer the broccoli to a plate and carefully pour out any water remaining in the pan.
Return the pan to high heat and add the neutral oil. When it is shimmering, add the beef in a single layer, working in batches if needed so it browns instead of steaming. Sear for about 1 minute, turn, and cook another 1 to 2 minutes. Beef strips can vary in thickness, so check the thickest pieces with a food thermometer: the USDA FSIS safe minimum for whole cuts of beef is 145°F (63°C) followed by a 3-minute rest. Transfer the beef to a clean plate and let it rest while you start the sauce; do not reuse a plate that held raw beef.
Reduce the heat to medium. Add the ginger, garlic, and optional red pepper flakes to the pan and stir for about 30 seconds, just until fragrant. Give the sauce another whisk, then pour it into the pan. Stir for 1 to 2 minutes, scraping up browned bits, until glossy and thick enough to coat a spoon.
Return the broccoli and beef, along with any juices on the clean plate, to the pan. Toss for 1 to 2 minutes until everything is coated and hot. If the sauce is too thick, stir in water 1 tablespoon (15 ml) at a time. Finish with sesame oil if using, and serve over the cooked brown rice.

Tips

Slice across the visible muscle fibers, not along them. Thin, even strips cook quickly and are easier to chew; a sharp knife and briefly chilled steak make slicing simpler.
Cook the beef in batches if the pan is crowded. Overcrowding releases moisture and prevents browning, which can leave the meat gray and the sauce watery.
Oyster sauce gives the stir-fry its rounded savory flavor. For a shellfish-free version, use vegetarian mushroom stir-fry sauce; the result will taste more earthy and may need a little extra soy sauce.
Use low-sodium soy sauce and measure the sauce ingredients if you want to keep the salt and sweetness consistent. Nutrition estimates are not a substitute for a product-specific calculation.

Serving Suggestions

Serve each portion over brown rice, as written, or use white rice, cooked noodles, or cauliflower rice. A side of sliced cucumber or lightly dressed cabbage adds a cool, crisp contrast. For a more substantial meal, offer extra steamed vegetables, but account for them separately if tracking the nutrition information.

Variations

For a lower-sodium sauce, replace some of the soy sauce with water and choose reduced-sodium oyster sauce; taste before adding anything extra. To make the dish gluten-free, use certified gluten-free tamari and a gluten-free oyster-style sauce, checking package labels. Swap the flank steak for sirloin cut across the grain, or use thinly sliced chicken, adjusting cooking and food-safety checks for the meat you choose. Add sliced bell pepper or mushrooms with the broccoli, keeping in mind that extra vegetables change the serving size and nutrition estimate.

Storage and Reheating

Refrigerate leftovers within 2 hours of cooking in a shallow, airtight container. They keep for 3 to 4 days in the refrigerator. For longer storage, freeze in a suitable airtight container for up to 2 to 3 months for best quality, then thaw in the refrigerator. Reheat only the amount you plan to eat in a skillet with a small splash of water, stirring until the beef and broccoli reach 165°F (74°C); check with a food thermometer. Microwave leftovers covered, stirring partway through, and verify the temperature in several spots.

Frequently Asked Questions

How many calories are in beef and broccoli?
For this recipe, one of four servings with brown rice is estimated to provide about 520 calories, 38 g protein, 62 g carbohydrates, 13 g fat, 7 g fiber, and 900 mg sodium. These are estimates, not laboratory results: the cut and trimming of beef, sauce brands, rice portions, and cooking oil all affect the numbers. For a closer count, calculate from the labels of the ingredients you use and weigh the finished portions.

Are the nutrition facts for the stir-fry alone or with rice?
The estimate above includes one quarter of the cooked brown rice. A serving of the beef-and-broccoli mixture without rice is roughly 330 calories, though the exact amount varies with beef and sauce brands. If you divide the dish differently or serve it with another side, the per-serving figures will change.

How can I reduce the sodium?
Use reduced-sodium soy sauce, choose a lower-sodium oyster-style sauce if available, and avoid adding salt before tasting. Soy and oyster sauces still contribute sodium, so reducing their quantities or replacing part of the sauce with water will lower it further, while making the flavor less concentrated.

Can I make the sauce without oyster sauce?
Yes. Use vegetarian mushroom stir-fry sauce for a similar savory quality, or use additional soy sauce with a little water for a simpler sauce. The latter will be saltier and less rounded, so start with less soy and adjust after tasting.

Why is my beef tough?
Common causes are slicing with the grain, cutting pieces too thick, overcrowding the pan, or cooking the strips too long. Slice thinly across the grain and sear in batches. Use a thermometer for safety rather than relying on color, and allow whole-cut beef its required 3-minute rest after reaching 145°F (63°C).

Can I prepare any part ahead?
You can cut the broccoli and mix the sauce up to a day ahead, keeping each covered in the refrigerator. Slice the beef shortly before cooking, or store it separately in a sealed container below ready-to-eat foods. Keep raw meat and its juices away from cooked food, and wash hands, utensils, and surfaces after handling it.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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