Thinly sliced beef and crisp broccoli are quickly stir-fried in a garlicky soy-oyster sauce. High in protein and low in carbs, this classic Chinese wok dish comes together in 30 minutes.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Beef and Broccoli – Garlicky Soy-Oyster Sauce Stir-Fry contains 320 calories per serving: 30 g protein, 16 g carbohydrate and 15 g fat. It takes 32 minutes in total and makes 3 servings.
Beef and broccoli is best known as a staple of Chinese-American restaurants, but its roots lie in the quick wok stir-fries of Cantonese cuisine. Thinly sliced beef cooks in seconds over high heat and stays juicy.
Marinating the beef (soy sauce, a little cornstarch, and rice wine) keeps it tender, while garlic, ginger, and oyster sauce add deep umami. Broccoli blanched briefly and then stir-fried stays vibrant green and keeps its crunch.
Lean beef delivers plenty of protein and iron, while broccoli is full of fiber, vitamin C, and antioxidants. Cooked quickly in a wok with little oil, this dish makes a balanced and satisfying meal.
Slice the beef thinly against the grain and toss with 1 tablespoon soy sauce, the rice wine, and half a teaspoon of cornstarch; marinate for 15 minutes.
In a small bowl, whisk together the remaining soy sauce, oyster sauce, sugar, water, and remaining cornstarch to make the sauce.
Blanch the broccoli florets in boiling salted water for 2 minutes, drain, and shock in cold water to keep them vibrant green.
Heat a wok or wide pan over high heat, add 1 tablespoon oil, and sear the beef in a single layer for 1-2 minutes, then remove.
Add the remaining oil and stir-fry the garlic and ginger for 20 seconds until fragrant.
Add the broccoli and stir-fry for 1 minute, then return the beef to the pan.
Pour in the prepared sauce and cook, stirring, for 1-2 minutes until it bubbles and thickens.
Off the heat, drizzle in the sesame oil, toss, and serve immediately alongside hot rice.
FeaturedMediumA lightened-up version of Korea's iconic bibimbap: brown rice, colorful vegetables, lean beef and one egg for a balanced, protein-packed bowl.
MediumA classic Sichuan dish of soft tofu cubes simmered in a doubanjiang and fermented black bean sauce with a little minced meat. Spicy, satisfying and a lighter high-protein version.
MediumThe famous Sichuan dish of diced chicken quickly stir-fried in a wok with dried chili, Sichuan pepper and peanuts. A sweet-sour-spicy balance in a high-protein, satisfying stir-fry.
Get started
Download it, create your account, photograph your first plate. Setup takes under a minute. Your first 3 days are free. Cancel any time.
3-day free trial · then Premium: ₺149.99 weekly · ₺199.99 monthly · ₺1,299.99 yearly
