Stir-Fried Beef, Broccoli and Pecans in Garlic Sauce

Jun 09, 2023June 9, 20230 3
Stir-Fried Beef, Broccoli and Pecans in Garlic Sauce
in Main

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

3/4 lb flank steaks or 3/4 lb round steak , sliced thin
2 teaspoons reduced sodium soy sauce
2 teaspoons mirin
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
2 tablespoons minced scallions
1/8 teaspoon crushed red pepper flakes
5 teaspoons oil
1/4 cup pecans , coarsely chopped
1 1/2 lbs broccoli florets , broken into bite size pieces stalks peeled and cut crosswise into 1/4 inch thick pieces
3 tablespoons mirin
3 tablespoons low sodium chicken broth
2 tablespoons reduced sodium soy sauce
1/2 teaspoon toasted sesame oil
1 1/2 teaspoons minced garlic
1 1/2 teaspoons cornstarch
1/2 teaspoon sugar

Nutrision Information

Servings Per Recipe
4
Calories
348
Sugar
6g
Fat
19g
This stir-fried dish is a flavorful and healthy option for busy weeknights. Lean beef, fresh broccoli, and toasted pecans are combined in a spicy garlic sauce for a delicious and satisfying meal. The dish is a great source of lean protein, fiber, and important nutrients. The broccoli provides fiber, vitamins, and minerals while the beef provides protein and essential amino acids. The toasted pecans add a satisfying crunch and an extra boost of healthy fats and antioxidants. The garlic sauce brings all the flavors together for a powerful and delicious combination.

Instructions

1.Place sliced beef in a small bowl, add soy sauce and mirin, marinade for 10-20 minutes.
2.In another small bowl, mix together garlic, ginger, scallions and red pepper flakes.
3.Heat a wok over high heat and add 2 teaspoons of oil. Add chopped pecans and stir-fry for a minute or two until lightly browned. Remove from the wok and set aside.
4.Add the remaining oil to the wok and add the marinated beef. Stir-fry until browned and cooked through, remove from wok and set aside.
5.Add broccoli, mirin and chicken broth to the wok, cover and simmer for 2-3 minutes or until the broccoli is crisp-tender.
6.In a small bowl, whisk together soy sauce, sesame oil, garlic, cornstarch, and sugar.
7.Add the beef back into the wok, along with the garlic sauce mixture. Stir-fry for another minute or two until the sauce has thickened and the beef and broccoli are coated. Sprinkle with toasted pecans and serve.

PROS

This stir-fry recipe is loaded with healthy vegetables and lean protein.

Pecans add a healthy crunch while providing heart-healthy unsaturated fats and protein.

Garlic has been shown to have anti-inflammatory properties and may even help to reduce blood pressure.

CONS

This recipe contains soy sauce, which is high in sodium.

Beef is not a low-fat protein option, but using leaner cuts such as flank steak can help to reduce the overall fat content.

The dish may benefit from serving over a bed of brown rice to increase its fiber content.

HEALTH & BENEFITS

This stir-fry recipe is loaded with nutrient-rich vegetables such as broccoli and scallions that are high in vitamins and minerals.
Lean beef provides muscle-building protein and healthy fats, while pecans are a good source of antioxidants and important minerals such as magnesium and zinc.
Garlic may have heart-healthy benefits and has been used as a natural remedy for centuries.

Print

Leave a Reply

Your email address will not be published.