Light Beef Broccoli Recipes

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A CLASSIC PEPPERY BEEF AND BROCCOLI WITH ONLY 300 CALORIES



A Classic Peppery Beef and Broccoli With Only 300 Calories image

Fast-cooking flank steak provides a hefty dose of iron; broccoli's ample vitamin K boosts bone strength. Slice the steak against the grain for the most tender results.

Provided by Robin Bashinsky

Time 35m

Yield Serves 4 (serving size: 3 oz. steak, 2/3 cup broccoli, and 1 tbsp. sauce)

Number Of Ingredients 10

2 tablespoons canola oil, divided
1 (1-lb.) flank steak
3/4 teaspoon kosher salt, divided
3/4 teaspoon black pepper, divided
1 (12-oz.) pkg. broccoli florets
1 cup sliced red onion
1/4 cup water
3 large garlic cloves, thinly sliced
1/4 cup canola mayonnaise
1 tablespoon fresh lemon juice

Steps:

  • Heat 1 tablespoon oil in a large skillet over high. Pat steak dry; sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper. Cook until browned and a thermometer inserted in thickest portion registers 135°F, 4 to 5 minutes per side. Remove from skillet; cover to keep warm. Wipe skillet clean.
  • Heat skillet over medium-high. Add broccoli, onion, and remaining 1 tablespoon oil. Cook, stirring occasionally, until broccoli is slightly charred, about 4 minutes. Add 1/4 cup water and garlic; cook until water evaporates and broccoli is crisp-tender, about 2 minutes. Sprinkle with remaining 1/4 teaspoon salt.
  • Stir together mayonnaise, lemon juice, and remaining 1/4 teaspoon pepper in a small bowl. Thinly slice steak against the grain. Serve steak with broccoli and mayonnaise mixture.

Nutrition Facts : Calories 304, Carbohydrate 9 g, Fat 17 g, Fiber 3 g, Protein 28 g, SaturatedFat 3 g, Sodium 554 mg, Sugar 3 g, UnsaturatedFat 13 g

EASY BEEF AND BROCCOLI RECIPE BY TASTY



Easy Beef And Broccoli Recipe by Tasty image

Here's what you need: flank steak, garlic, grated ginger, sesame oil, low sodium soy sauce, brown sugar, honey, beef broth, broccoli floret, cornstarch, water, sesame seed

Provided by Hannah Williams

Categories     Dinner

Yield 4 servings

Number Of Ingredients 12

1 lb flank steak, sliced into thin strips
3 cloves garlic, minced
½ teaspoon grated ginger
2 tablespoons sesame oil
⅓ cup low sodium soy sauce
¼ cup brown sugar
¼ cup honey
1 cup beef broth
4 cups broccoli floret
2 tablespoons cornstarch
2 tablespoons water
sesame seed, as desired

Steps:

  • In an oiled skillet over medium-high heat, sear the steak until cooked all the way through. Remove from the pan.
  • Add a little more oil, then add the garlic and ginger to the pan. Sauté until soft.
  • Add the sesame oil, soy sauce, brown sugar, honey, and beef broth. Stir until combined.
  • Add the broccoli florets.
  • In a separate bowl, combine cornstarch and water. Add to broccoli mixture. Bring to a boil, until sauce has thickened.
  • Add the beef back into the mixture, and serve over rice with sesame seeds, if desired.
  • Enjoy!

Nutrition Facts : Calories 556 calories, Carbohydrate 60 grams, Fat 18 grams, Fiber 5 grams, Protein 37 grams, Sugar 35 grams

LIGHT BEEF-BROCCOLI STIR FRY



Light Beef-Broccoli Stir Fry image

A takeout favorite gets a superfast (and healthy) makeover that everyone will love. Savory sirloin gets a splash of vibrant green and kick of fresh flavor with broccoli florets and sliced green onions. Serve over white rice for a delicious and satisfying meal. Delicious and ready in about 20 minutes. Modified from a Cooking Light recipe. My kids went nuts for this!

Provided by Coco Cooks

Categories     Meat

Time 25m

Yield 5 1/3 Cup Beef-Broccoli Mix, 4 serving(s)

Number Of Ingredients 19

1 lb boneless sirloin steak, cut diagonally across grain into thin slices
2 (3 1/2 ounce) bags boil-in-bag long-grain white rice
2 tablespoons dry sherry, divided
2 tablespoons low sodium soy sauce, divided
1/2 cup beef broth, lower sodium
1 tablespoon cornstarch
1 tablespoon hoisin sauce
1 teaspoon chili-garlic sauce or 1/2 teaspoon crushed red pepper flakes
2 tablespoons canola oil, divided
1 tablespoon fresh ginger
2 teaspoons garlic, minced
4 cups broccoli florets, pre-chopped
1/4 cup water
1/3 cup green onion, sliced
1 tablespoon cornstarch
1 tablespoon light soy sauce
1 teaspoon sherry wine
1/4 teaspoon sugar
1/4 teaspoon salt

Steps:

  • Prepare marinade by mixing 1 Tbsp cornstarch, 1 Tbsp soy sauce, 1 tsp sherry, 1/4 tsp sugar and 1/4 tsp salt together and toss with the sliced beef. Let sit while you prepare the rest of the ingredients.
  • Cook rice according to directions.
  • While rice cooks, stir together 2 tablespoon sherry, 2 tablespoon soy sauce, broth, cornstarch, hoisin, and Sriracha.
  • Heat 1 tablespoon oil in a large skillet over medium-high heat. Add beef mixture; sauté 3 minutes or until browned. Remove beef from pan. Add remaining 1 tablespoon oil to pan. Add ginger and garlic; cook 30 seconds, stirring constantly. Add broccoli and 1/4 cup water; cover and cook 1 minute. Add onions; cook 1 minute, stirring constantly. Add broth mixture and beef mixture; cook 2 minutes or until beef is thoroughly heated and sauce is slightly thick. Serve beef mixture over rice.

Nutrition Facts : Calories 488.7, Fat 12.4, SaturatedFat 2.4, Cholesterol 68.2, Sodium 929.5, Carbohydrate 52.8, Fiber 1.2, Sugar 2.2, Protein 32.4

COOKING LIGHT BEEF-BROCCOLI LO MEIN



Cooking Light Beef-Broccoli Lo Mein image

(NUTRITION PER SERVING (1 1/3 cups): CALORIES 327(26% from fat); FAT 9.3g (sat 3g,mono 3.6g,poly 1.6g); PROTEIN 21.7g; CHOLESTEROL 36mg; CALCIUM 47mg; SODIUM 382mg; FIBER 2.9g; IRON 3.6mg; CARBOHYDRATE 39.1g)

Provided by hannahactually

Categories     Chicken

Time 25m

Yield 6 serving(s)

Number Of Ingredients 12

4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
1 teaspoon dark sesame oil
1 tablespoon peanut oil
1 tablespoon minced peeled fresh ginger
4 garlic cloves, minced
3 cups chopped broccoli
1 1/2 cups vertically sliced onions
1 (1 lb) flank steak, trimmed and cut across the grain into long, thin strips
3 tablespoons low sodium soy sauce
2 tablespoons brown sugar
1 tablespoon oyster sauce
1 tablespoon chili paste with garlic

Steps:

  • Combine pasta and sesame oil, tossing well to coat.
  • Heat peanut oil in a large nonstick skillet over medium-high heat.
  • Add the ginger and garlic.
  • Sauté 30 seconds.
  • Add broccoli and onion.
  • Sauté 3 minutes.
  • Add steak.
  • Sauté 5 minutes or until done.
  • Add pasta mixture, soy sauce, and remaining ingredients.
  • Cook 1 minute or until lo mein is thoroughly heated, stirring constantly.
  • Serve and enjoy!

Nutrition Facts : Calories 357.2, Fat 10.4, SaturatedFat 3.3, Cholesterol 51.4, Sodium 408.8, Carbohydrate 41.9, Fiber 3.7, Sugar 7.6, Protein 23.8

BEEF AND BROCCOLI STIR-FRY



Beef and Broccoli Stir-Fry image

A stir-fry like this one with only one superstar vegetable requires very little prep time, especially when you use prechopped broccoli florets.

Provided by Cooking Light

Time 20m

Yield Serves 4 (serving size: 1/2 cup rice and 1 1/3 cups beef mixture)

Number Of Ingredients 15

2 (3 1/2-oz.) bags boil-in-bag brown rice
2 tablespoons dry sherry, divided
2 tablespoons lower-sodium soy sauce, divided
1 teaspoon sugar
1 pound boneless sirloin steak, cut diagonally across grain into thin slices
1/2 cup lower-sodium beef broth
1 tablespoon cornstarch
1 tablespoon hoisin sauce
1 teaspoon Sriracha (hot chile sauce) or 1/2 tsp. crushed red pepper
2 tablespoons canola oil, divided
1 tablespoon bottled ground fresh ginger
2 teaspoons minced garlic
4 cups prechopped broccoli florets
1/4 cup water
1/3 cup sliced scallions

Steps:

  • 1. Cook rice according to package directions, omitting salt.
  • 2. Meanwhile, combine 1 tablespoon sherry, 1 tablespoon soy sauce, sugar, and beef. Stir together broth, cornstarch, hoisin sauce, Sriracha, and remaining 1 tablespoon sherry and 1 tablespoon soy sauce; set aside.
  • 3. Heat 1 tablespoon oil in a large skillet over medium-high. Add beef mixture; sauté 3 minutes or until browned. Remove beef from pan. Add remaining 1 tablespoon oil to pan. Add ginger and garlic; cook 30 seconds, stirring constantly. Add broccoli and 1/4 cup water; cook 1 minute. Add scallions; cook 1 minute, stirring constantly. Add broth mixture and beef mixture; cook 2 minutes or until beef is thoroughly heated and sauce is slightly thick. Serve beef mixture over rice.

Nutrition Facts : Calories 356, Carbohydrate 29g, Fat 13g, Fiber 4g, Protein 28g, SaturatedFat 3g, Sodium 464mg, Sugar 4g

BROCCOLI BEEF I



Broccoli Beef I image

Round steak and broccoli are quickly cooked in a soy-ginger sauce. Serve over hot rice or noodles.

Provided by sal

Categories     World Cuisine Recipes     Asian

Time 30m

Yield 4

Number Of Ingredients 8

¼ cup all-purpose flour
1 (10.5 ounce) can beef broth
2 tablespoons white sugar
2 tablespoons soy sauce
1 pound boneless round steak, cut into bite size pieces
¼ teaspoon chopped fresh ginger root
1 clove garlic, minced
4 cups chopped fresh broccoli

Steps:

  • In a small bowl, combine flour, broth, sugar, and soy sauce. Stir until sugar and flour are dissolved.
  • In a large skillet or wok over high heat, cook and stir beef 2 to 4 minutes, or until browned. Stir in broth mixture, ginger, garlic, and broccoli. Bring to a boil, then reduce heat. Simmer 5 to 10 minutes, or until sauce thickens.

Nutrition Facts : Calories 178.4 calories, Carbohydrate 19 g, Cholesterol 38.6 mg, Fat 3.2 g, Fiber 2.6 g, Protein 19.2 g, SaturatedFat 1 g, Sodium 755 mg, Sugar 7.9 g

LIGHT BEEF & BROCCOLI



Light Beef & Broccoli image

This variation on a Cooking Light published recipe (November 2005, page 278, Asian Beef) is a light variation on the greasy Beef & Broccoli found at your favorite Chinese restaurant.

Provided by VickiVSN

Categories     One Dish Meal

Time 20m

Yield 4 serving(s)

Number Of Ingredients 12

1/3 cup green onion, chopped
1 tablespoon splenda artificial sweetener
1 tablespoon brown sugar
3 tablespoons low sodium soy sauce
2 tablespoons rice wine vinegar
1 teaspoon sesame oil
1 teaspoon minced garlic
1/4 teaspoon ground ginger (or 1 tsp minced fresh)
1 lb flank steak
1 tablespoon olive oil
2 cups broccoli
2 cups cooked chow mein noodles (not fried)

Steps:

  • Combine first 8 ingredients.
  • Heat a wok or large frying pan to medium high.
  • Cut flank steak into thin strips.
  • Put flank steak into green onion marinade.
  • Blanche broccoli florets by putting in a bowl with a little bit of water and microwaving on high for 3 minutes.
  • Add olive oil to pan.
  • Stir fry beef mixture with broccoli for about five minutes or until beef is desired doneness.
  • Spoon over cooked chow mein noodles.

Nutrition Facts : Calories 385.2, Fat 21, SaturatedFat 5.5, Cholesterol 46.5, Sodium 627.9, Carbohydrate 21.4, Fiber 2.4, Sugar 4.6, Protein 28.1

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