Dinner

Beef and Broccoli

Name: Beef and Broccoli
Total time: 45 min
Yield: 4 plates
Ingredients: 8 oz flat iron steak, trimmed; 14 oz firm tofu, patted dry and cut in ¾-inch cubes; 1½ tbsp less-sodium soy sauce, for the marinade; 1 tbsp cornstarch, for the marinade; 1 tsp sesame oil, for the marinade; 12 oz broccoli florets; 4 cloves garlic, minced; 1 tbsp fresh ginger, grated; 1½ tbsp less-sodium soy sauce, for the sauce; 2 tbsp oyster sauce; ⅓ cup chicken broth; 1 tsp brown sugar; 2 tsp cornstarch, for the sauce; 1 tsp sesame oil, to finish; ¼ tsp crushed red pepper; 1 cup brown rice (185 g dry)

Contains wheat (less-sodium soy sauce), soy (firm tofu), sesame (sesame oil), shellfish (oyster sauce)

Has fiber

Makes: 4 plates
Total: 45 min
Diet: Not vegetarian

Illustration: a wide bowl of glossy beef and broccoli stir-fry with sesame seeds — Illustration made with AI (Stable Image Ultra on Amazon Bedrock)

Method

Nutrition

Estimated

Per plate · serving size 1 of 4

Calories414

Total fat	12.4 g
Saturated fat	3.3 g
Sodium	842 mg
Total carbohydrate	50.9 g
Dietary fiber	5.0 g
Total sugars	3.7 g
Protein	27.9 g

Learn the science in this recipe

Cooking Fundamental ScienceHow rice cooks: water and starch5 min
Cooking Fundamental ScienceBrowning: the Maillard reaction and caramel7 min
Cooking Fundamental ScienceVegetables: keeping the nutrients6 min
Cooking Fundamental ScienceVegetables: colour and crunch5 min
Cooking Fundamental ScienceStarch: how sauces and fillings thicken6 min
NutritionFood groups and a balanced plate6 min
NutritionFiber: what it is and where it hides6 min
NutritionWater and drinks6 min