Citrus-Infused Beef and Broccoli Stir-Fry
Elevate your meal prep with this delightful Citrus-Infused Beef and Broccoli Stir-Fry. Tender flank steak is marinated in a zesty soy sauce blend, stir-fried to perfection with vibrant broccoli, bell pepper, and crunchy water chestnuts. The dish is finished with a sumptuous Orange-Sesame Sauce that bursts with freshness and richness, making it a healthy yet delicious option for any weeknight dinner. This low-cholesterol recipe serves four and is perfect for those looking for a wholesome, flavorful meal that can be prepared in under 30 minutes.
N/A
Servings
180
Calories
14
Ingredients
Ingredients
flank steak
1 lb (cut into thin strips)
soy sauce
2 teaspoons (for marinating beef)
vegetable oil
2 tablespoons plus 1 teaspoon (for cooking)
broccoli florets
8 ounces (bite-sized (3 cups))
water
1/2 cup (for steaming broccoli)
bell pepper
1 (cored, seeded, and sliced)
water chestnuts
1 (8 ounce) can (drained)
garlic cloves
3 (minced)
fresh ginger
1 tablespoon (grated)
orange juice
1/2 cup (freshly squeezed)
low sodium chicken broth
1/4 cup
soy sauce
1/4 cup
toasted sesame oil
2 teaspoons
cornstarch
2 teaspoons
Instructions
1
Begin by preparing the Orange-Sesame Sauce. In a medium bowl, whisk together the orange juice, low sodium chicken broth, soy sauce, toasted sesame oil, and cornstarch until smooth. Set aside.
2
In a large bowl, toss the flank steak strips with the soy sauce and let them marinate for about 10 minutes to enhance the flavor.
3
Heat 2 tablespoons of vegetable oil in a large 12-inch nonstick skillet over high heat until it’s just smoking. Add the marinated flank steak and cook for about 3 minutes, stirring frequently, until the beef is lightly browned. Transfer the cooked steak to a clean bowl and set aside.
4
In the same skillet, add 1 tablespoon of vegetable oil and return to high heat. Once shimmering, add the broccoli florets and water. Cover and steam for about 2 minutes until the broccoli is bright green and slightly tender.
5
Remove the lid and add the sliced bell pepper and drained water chestnuts to the pan. Stir-fry the vegetables for an additional 3 minutes until tender.
6
Clear the center of the pan and add the remaining teaspoon of vegetable oil, minced garlic, and grated ginger. Sauté these aromatics for about 30 seconds until fragrant, mashing the mixture gently with the spatula to release their flavors.
7
Return the cooked beef to the skillet, give the Orange-Sesame Sauce a good whisk to recombine, and pour it over the beef and vegetables. Stir well to coat everything evenly.
8
Bring the sauce to a gentle simmer and cook until thickened, about 1-2 minutes. Once thickened, serve immediately over steamed rice or quinoa if desired.
Nutrition Information
6g
Fat
16g
Carbs
18g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Citrus-Infused Beef and Broccoli Stir-Fry?
It is a healthy, low-cholesterol meal featuring tender flank steak, vibrant broccoli, bell peppers, and water chestnuts tossed in a zesty Orange-Sesame Sauce.
How many servings does this recipe yield?
This recipe serves four people.
What is the calorie count per serving?
Each serving contains approximately 180 calories.
Is this a quick recipe to make?
Yes, the entire dish can be prepared and cooked in under 30 minutes.
What cut of beef is recommended?
Flank steak is used in this recipe, cut into thin strips for quick cooking.
How do I prepare the Orange-Sesame Sauce?
Whisk together orange juice, low sodium chicken broth, soy sauce, toasted sesame oil, and cornstarch in a medium bowl until smooth.
Should I marinate the beef?
Yes, toss the flank steak with two teaspoons of soy sauce and let it marinate for about 10 minutes before cooking.
What is the best way to cook the broccoli?
Steam the broccoli florets in a skillet with 1/2 cup of water for about 2 minutes until bright green and slightly tender.
What aromatics are used in this stir-fry?
The dish uses three minced garlic cloves and one tablespoon of freshly grated ginger.
How much protein is in one serving?
There are 18 grams of protein per serving.
What are the total carbohydrates per serving?
Each serving has 16 grams of carbohydrates.
What is the fat content?
The recipe contains 6 grams of fat per serving.
How much fiber does this dish provide?
Each serving provides 2 grams of dietary fiber.
Can I substitute the vegetable oil?
Yes, though vegetable oil is recommended for its high smoke point, you can use other neutral oils like canola or grapeseed oil.
What kind of orange juice should I use?
Freshly squeezed orange juice is recommended for the best flavor profile.
What vegetables are included besides broccoli?
The recipe includes one cored and sliced bell pepper and an 8-ounce can of drained water chestnuts.
How do I ensure the sauce thickens correctly?
The cornstarch in the sauce mixture will naturally thicken the liquid once it reaches a gentle simmer in the skillet.
Is the beef cooked separately from the vegetables?
Yes, the beef is stir-fried first and set aside, then returned to the pan after the vegetables are cooked.
What temperature should the skillet be for the beef?
The skillet should be on high heat until it is just smoking to ensure the beef browns properly.
Can I serve this over a base?
Yes, it is delicious served over steamed rice or quinoa.
How many ingredients are required in total?
There are 14 ingredients in this recipe.
Is this recipe suitable for a low-cholesterol diet?
Yes, it is explicitly described as a low-cholesterol recipe.
What type of sesame oil is used?
Toasted sesame oil is used to provide a rich, nutty flavor to the sauce.
Do I need to peel the ginger?
While the instructions specify grating it, it is generally best to peel fresh ginger before grating.
How long do I sauté the garlic and ginger?
Sauté them for about 30 seconds until they are fragrant, making sure not to burn them.
What should I do with the water chestnuts?
They should be drained and added to the skillet along with the bell peppers.
What size skillet is recommended?
A large 12-inch nonstick skillet is ideal for this recipe.
Can I use low-sodium soy sauce?
The recipe calls for regular soy sauce for the beef and sauce, but low-sodium chicken broth is used to help control salt levels.
Is the sauce added at the beginning or the end?
The sauce is added at the end, after the beef and vegetables are combined in the pan.
Can this be used for meal prep?
Yes, the description notes it is a great option for elevating meal prep.