Craving Chinese takeout, but don’t want to be weighed down by all of the sodium and MSG? This healthy beef and broccoli stir fry is the answer — a one-pot heat 'n eat meal. Featuring fresh broccoli, bell peppers and flavorful nutty brown rice that soaks up our savory sauce. Homemade takeout has never tasted so good.
Beef and Broccoli with Brown Rice
Marinated skirt steak or marinated tofu (V) (Extra-virgin olive oil, garlic, sesame oil, soy sauce, rice vinegar, ginger, fresh herbs)(GLUTEN FREE: Extra-virgin olive oil infused with garlic, sesame oil, tamari, rice vinegar, ginger, fresh herbs)
- or marinated tofu (V)
- Short grain brown rice
- Red bell pepper
- Ginger garlic stir fry sauce (Low-sodium soy sauce, mirin, rice vinegar, honey, ginger, GF hoisin sauce, evaporated cane juice, aromatic spices)(GLUTEN FREE: Tamari, mirin, white wine vinegar, honey, sauteéd shallots, ginger, GF hoisin sauce, evaporated cane juice, infused aromatic spices)
Drain the marinade from the skirt steak pouch and blot the steak with paper towels.
Place on a cutting board and use a sharp knife to cut into thin strips on a bias to preserve the tenderness of the beef. (NOTE: Cuttng of a bias affects the tenderness of the cooked beef.
Simply slice perpendicular to the direction of the grain of the meat.) Add the rice to a measuring cup and record the amount.
Place rice and 1.5 times the amount of water in a medium pot or saucepan (i.e. for one cup of rice, use 1.5 cups of water).
Add a pinch of salt, bring just to a boil and reduce to a simmer. Cover and cook for 25-35 minutes or until all the water is absorbed and the rice is tender. Turn off heat, fluff gently with a fork, and cover to keep warm.
Halve the red pepper and remove the stem and seeds. Slice into ¼-½” thick strips and set aside.
Heat a wok or a large sauté pan over medium-to-high heat and then lightly coat the bottom of the pan with oil.* Once the oil is hot, stir in the beef and cook for 2 minutes, stirring constantly.
Add the broccoli and the red pepper and cook for another 2 minutes, until the beef is browned on all sides and the vegetables are starting to become tender.
Pour in the stir fry sauce, toss to coat the beef and vegetables evenly, and cook until the sauce coats the beef and vegetables.
Serve with the brown rice.
When cooking over high heat, it’s important to use an oil with a high smoke point. Vegetable, peanut, grape seed, or canola oil are all great options.
Getting Your Kids Involved:
Kids can help measure out the rice and water and older ones can cut the pepper. If you have some sesame seeds on hand, little ones can shake some on top of the beef and broccoli before serving.
Encouraging Picky Eaters:
If there are other vegetables your kids love that would make this dish more appealing to them, just slice them and cook them along with the broccoli and pepper.
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