Keto Beef and Broccoli: A Delicious Low-Carb Recipe

Introduction

When it comes to Chinese cuisine, Beef and Broccoli is a classic dish that is both satisfying and packed with flavor. For those following a ketogenic diet, traditional ingredients like rice and lo mein can pose a challenge. However, with a few simple adjustments, you can enjoy this beloved dish while staying within your carb limits. This Keto Beef and Broccoli recipe incorporates a sugar-free sauce and fresh vegetables to deliver a dish that’s not only delicious but also aligns perfectly with your low-carb lifestyle.

Nutritional Information

Serving Size: 1 cup

Note:

  • Calories: 320
  • Total Fat: 22g
  • Saturated Fat: 8g
  • Cholesterol: 70mg
  • Sodium: 750mg
  • Total Carbohydrates: 10g
  • Dietary Fiber: 3g
  • Sugars: 1g
  • Protein: 25g
  • SmartPoints (WW): 5 points per serving

SmartPoints may vary based on specific brands of ingredients used. Always check nutrition labels for the most accurate calculations.

Ingredients

Main Ingredients

  1. 1 pound flank steak or sirloin: Thinly sliced against the grain for tenderness.
  2. 2 cups broccoli florets: Fresh or frozen, cut into bite-sized pieces.
  3. 2 tablespoons avocado oil or sesame oil: For cooking the beef and vegetables.
  4. 3 cloves garlic: Minced, for flavor.
  5. 1 inch ginger: Grated or minced, adds depth to the dish.

Sauce Ingredients

  1. 1/4 cup soy sauce: Use tamari or coconut aminos for a gluten-free option.
  2. 1 tablespoon rice vinegar: Adds acidity and flavor.
  3. 1 tablespoon sugar-free sweetener: Such as erythritol or stevia.
  4. 1 teaspoon sesame oil: For a nutty flavor.
  5. 1 teaspoon cornstarch: Mix with a little water to thicken the sauce (optional).

Optional Garnishes

  • Sesame seeds: For topping.
  • Sliced green onions: Adds freshness and color.

Tools Needed

  • Wok or large skillet
  • Mixing bowl
  • Whisk
  • Knife and cutting board
  • Spatula

Preparation Instructions

Step 1: Prepare the Ingredients

Start by slicing the flank steak thinly against the grain. This will ensure the meat is tender. Chop the broccoli into florets, mince the garlic, and grate the ginger. Set these ingredients aside.

Step 2: Make the Sauce

In a mixing bowl, combine the soy sauce, rice vinegar, sugar-free sweetener, sesame oil, and cornstarch (if using). Whisk until well combined and set aside. This sauce will be the star of your dish.

Step 3: Cook the Beef

Heat 1 tablespoon of avocado oil or sesame oil in a wok or large skillet over medium-high heat. Once the oil is hot, add the sliced beef in a single layer. Sear the beef for about 2-3 minutes on each side, or until browned and cooked through. Remove the beef from the skillet and set it aside on a plate.

Step 4: Sauté the Vegetables

In the same skillet, add the remaining tablespoon of oil. Add the minced garlic and grated ginger, sautéing for about 30 seconds until fragrant. Next, add the broccoli florets and stir-fry for 3-4 minutes, or until they are bright green and tender-crisp.

Step 5: Combine Beef and Sauce

Return the cooked beef to the skillet with the broccoli. Pour the prepared sauce over the mixture, stirring to combine. Cook for an additional 2-3 minutes, allowing the sauce to thicken and coat the beef and broccoli evenly.

Step 6: Adjust Seasoning

Taste and adjust the seasoning as necessary. If you prefer a sweeter sauce, add more sugar-free sweetener. If you like it saltier, a splash more soy sauce will do the trick.

Step 7: Serve

Once everything is well combined and heated through, remove the skillet from the heat. Serve your Keto Beef and Broccoli hot, garnished with sesame seeds and sliced green onions if desired.

Step 8: Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving.

Tips for Success

  • Slice Against the Grain: This technique keeps the meat tender and easy to chew.
  • Prep Ahead: You can slice the beef and chop the broccoli ahead of time for a quick weeknight meal.
  • Customize: Feel free to add other low-carb vegetables, such as bell peppers or mushrooms, for variety.

Health Benefits

  • High Protein: This dish is rich in protein from the beef, which supports muscle maintenance and overall health.
  • Low in Carbs: Staying low-carb can help with weight management and blood sugar control.
  • Vitamins and Minerals: Broccoli is packed with vitamins C and K, as well as fiber, promoting overall health.

Variations

  • Chicken or Tofu: Substitute the beef with chicken breast or tofu for a different protein option.
  • Spicy Kick: Add red pepper flakes or sriracha to the sauce for a spicy version.
  • Zoodles: Serve over spiralized zucchini for a low-carb noodle alternative.

Ideal Occasions for Serving

  • Family Dinners: This dish is sure to please everyone at the table.
  • Meal Prep: Perfect for meal prepping, making it easy to have healthy lunches ready for the week.
  • Quick Weeknight Meals: Ready in under 30 minutes, making it ideal for busy weeknights.

Conclusion

This Keto Beef and Broccoli recipe brings the delicious flavors of Chinese cuisine into your home while keeping it low-carb and healthy. With a simple method and a handful of ingredients, you can enjoy a hearty, satisfying meal that adheres to your ketogenic lifestyle.

Final Thoughts

Give this recipe a try the next time you’re craving takeout. With its rich flavors and satisfying textures, it’s a dish that will surely become a favorite. Enjoy the process of cooking and savor every bite of your homemade Keto Beef and Broccoli!