beef and broccoli recipes

BEEF WITH BROCCOLI RECIPES FOR WEIGHT LOSS

BEEF WITH BROCCOLI RECIPES FOR WEIGHT LOSS

If you are looking for a light sauce to make for dinner, beef and broccoli are the best for you. Beef and broccoli recipes are adequate protein and vitamin sources. When this recipe is not deep-fried, it is healthier and more suitable for weight loss. In the recipes below, you will be using various ingredients, such as oil, sesame seed, pineapple, bell peppers, garlic, and many others. Broccoli is good for weight loss. The recipe prevents many chronic diseases such as diabetes, hypertension, heart disease. Beef and broccoli recipes also prevent you from being overweight. Although stir fry is usually heavy in oil, most of the recipes below use a tablespoon of sesame oil. You can get many rich flavors without getting extra calories. For sesame oil substitute, you can use canola oil or coconut oil. Meanwhile, do not carelessly add olive oil to your meal and be careful with what you eat with broccoli beef. 

Beef with Broccoli Recipes

1.    Sticky Sweet Ground Beef and Broccoli

beef and broccoli recipes
masomfit.com

This recipe is a combination of beef and broccoli and four other ingredients that make it extraordinarily delicious.

     Preparation Time: 5 minutes

      Cook Time: 10 minutes

      Total Time: 15 minutes

      Serves: 6

       Ingredients

  • 3 tablespoons of Worcestershire sauce
  • 1 Ib of ground beef
  • 6 tablespoons of sticky-sweet barbecue sauce
  • 1 tablespoon of black pepper
  • 1 Ib of steamable broccoli florets

Preparation

  1. First, microwave your broccoli as it is directed on its pack. But, if it is fresh, steam or cook first.
  2. Secondly, place a large skillet over medium-high heat and add in ground beef.
  3. Next, mix Worcestershire sauce and barbecue in a small bowl. After mixing, add sauce to steaming ground beef.
  4. Cook your beef properly, until there is no pink left, then reduce heat to low and add broccoli.
  5. Lastly, stir to mix sauce, ground beef, and broccoli thoroughly. Serve with cauliflower rice, potatoes, baked beans, and pasta.

         Nutritional Facts

     Fat 8g; Carbohydrate 10g; protein 20g; calories 190 kcal.

2.    Beef, pineapple and Broccoli Stir Fry

healthymummy.com

This recipe is not only excitingly flavored; it is quick and easy.

Preparation Time: 10 minutes

       Cook Time: 10 minutes

       Total Time: 20 minutes

       Serves: 2

       Ingredients

  • 2 cups of broccoli
  • 1 tablespoon of coconut oil
  • 2 cloves of garlic
  • 220 grams of lean beef
  • ½ cup of freshly diced pineapple
  • 1 cup of trimmed snow peas
  • 2 teaspoons of sesame seeds
  • 2 tablespoons of tamari
  • ½ teaspoon of dried chili flakes (optional)
  • 2 teaspoons of fish sauce

Preparation

  1. First, cut broccoli into pieces and blanch for about 2 minutes in a saucepan with boiling water. Then, drain the hot water and rinse with cold water to prevent it from cooking further.
  2. Next, heat coconut oil in a non-stick frying pan over medium high heat.
  3. Then, slice beef and add into the pan, add pineapple, and cook until beef becomes brown. When it has cooked, remove it from the pan and set aside
  4. Now, add garlic, ginger, broccoli, and snow peas into the pan and cook for about 2 minutes.
  5. After cooking, add tamari, fish sauce, beef, and pineapple into your pan.
  6. Lastly, mix ingredients and sprinkle with chili flakes and sesame seeds. Serve

       Nutritional Facts

Fat 11g; Carbohydrate 10g; protein 20g; calories 407 kcal.

3.    Beef and Broccoli with Red Pepper

beef and broccoli recipes
paleoleap.com

The addition of red pepper gives your beef and broccoli a nice touch of red. Beef and broccoli with red pepper are also very healthy.

     Preparation Time: 10 minutes

      Cook Time: 10 minutes

      Total Time: 20 minutes

      Serves: 4

       Ingredients

  • 4 cups of broccoli florets
  • 2 medium bell peppers (cut into 1 inch)
  • 1 teaspoon of coconut oil
  • 2 cloves of chopped garlic
  • 2 tablespoons of corn starch
  • 1 tablespoon of raw honey
  • 6 tablespoons of water
  • 1 slice of thin garlic
  • 1 Ib of raw sirloin beef
  • ¼ cup of reduced-sodium soy sauce

Preparation

  1. First, mix soy sauce, 1 tbsp of corn starch, four tablespoons of water, and honey in a small bowl. After mixing, set it aside.
  2. Combine one tablespoon of corn starch, two tablespoons of water in a large bowl, add beef, and toss well to coat.
  3. Next, put a large skillet over medium-high heat and add oil.
  4. Now, add beef into pan, cook, and frequently stir for about 2 minutes. When it is thoroughly cooked and no longer pink, remove it from and set aside.
  5. Then, add broccoli, garlic, bell pepper, and ginger to cook, constantly stir for about 5 minutes.
  6. After it cooks, transfer broccoli into the bowl with beef. Then, add soy sauce into the pan, cook over medium-high heat for about 30 seconds, or until it thickens.
  7. Lastly, pour beef and broccoli back into the skillet and cook for all for 2 minutes more. Then serve.

              Nutritional Facts

          Fat 6g; Carbohydrate 17g; protein 28g; calories 237 kcal.

4.    Beef and Broccoli Fried Rice

slenderkitchen.com

  This recipe is prepared with lean ground beef. It is made in one skillet and 25 minutes. It can make a good dinner

        Preparation Time: 5 minutes

        Cook Time: 20 minutes

        Total Time: 25 minutes

         Serves: 4

             Ingredients

  • 2 teaspoons of minced ginger
  • 4 cups of broccoli florets
  • 2 teaspoon sesame oil
  • 1 Ib of ground beef
  • 2 garlic cloves
  • ¼ cup of reduced sodium soy sauce
  • 2 cups of cooked brown rice
  • 4 teaspoons of oyster sauce
  • 2 sliced scallions
  • 2 eggs
  • 4 teaspoons of minced ginger

Preparation

  1. First, heat two teaspoons of sesame oil in a large skillet over medium high heat; add ginger and garlic. Then, cook for about 30 seconds.
  2. Secondly, add beef and cook for 3-4 minutes; use a spoon to break it apart as it cooks.
  3. Next, add broccoli, cover your pan and allow it to cook for 3-4 minutes or until it is tender. Stir and cook for another one minute. Then remove broccoli and beef and set aside.
  4. Now, add sesame oil to pan, add rice and allow it cook for about 4 minutes. When rice gets crispy, add in soy sauce and cook for 3 minutes.
  5. Then, use a big spoon to push your rice to one side and add two eggs. Cook them gently and use your spoon to break them into pieces in the pan.
  6. Finally, add broccoli and beef into pan, then pour oyster sauce and mix. Garnish with green onions and season if you want.

         Nutritional Facts

          Fat 16g; Carbohydrate 33g; protein 33g; calories 402kcal.

5.    Broiled Beef and Broccoli 

beef and broccoli recipes
heath.com

Broiled beef and broccoli are cancer fighters and immune boosters. They are very healthy for the heart and brain.

        Preparation Time: 15 minutes

        Cook Time: 15 minutes

        Total Time: 30 minutes

         Serves: 8

             Ingredients

  • ¼ cup of toasted sesame oil
  • 3 garlic cloves
  • 1/3 cup of soy sauce (low sodium)
  • 2 cups of mushrooms (halved)
  • 4 cups of broccoli florets
  • 1 piece of freshly grated ginger
  • 2 ½ pounds of flank steak
  • 1 tablespoon of light brown sugar
  • 2 tablespoons of extra virgin olive oil

Preparation

  1. First of all, heat your oven to about 375 degrees F (one rack at the center and 4 inches from broiler). Then line your baking sheet with foil.
  2. Secondly, whisk soy sauce, garlic, ginger, brown sugar, sesame oil together in a bowl. Measure ¼ cup of marinade. Then add steak to your remainder and mix.
  3. Then, mix broccoli and mushrooms with marinade and olive oil on your already prepared baking sheet.
  4. Next, spread your vegetables evenly and set to the center rack in the oven; roast it until it is tender or for about 10 minutes.
  5. When it is ready, remove the baking sheet from the oven and set your oven to broil. Place steak at the center and push broccoli and mushroom to the edge of the baking sheet.
  6. Drizzle marinade over it, place baking sheet under your broiler and cook until it becomes steak.
  7. Lastly, remove the baking sheet from your oven and let it rest, loosely covered for about 10 minutes. Serve with vegetables at the side.

         Nutritional Facts

          Fat 18g; Carbohydrate 7g; protein 33g; calories 327kcal.

Why beef and broccoli are right for you

Beef and broccoli is a simple dish; it is light and healthy. This recipe is low in carbs and high in protein.

  • Beef has high protein nutrients and is one of the complete dietary protein sources. It is a good choice for recovering athletes as it builds muscle mass.
  • It contains lots of vitamins and minerals such as vitamin B12, zinc, iron, selenium, vitamin B6, Niacin, phosphorus
  • Beef improves exercise performance and contains enough iron to prevent anaemia (caused by iron deficiency)
  • It also contains performance enhancer called creatine and carnosine, a healthy amino acid.

Beef and broccoli recipes are inexpensive; you can save yourself some calories and money simultaneously. Share your experience and the comment box after trying these recipes.

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