Beef and Broccoli Stir Fry Recipe | Easy, Healthy, and Flavorful Weeknight Dinner

Introduction

When you crave a meal that delivers rich savoury flavour, vibrant colour and satisfying texture all in one pan, the beef and broccoli stir fry is an ideal choice. It brings together tender slices of beef, crisp-tender broccoli florets, a fragrant sauce built on garlic and ginger, and that sizzling hot stir-fry finish that makes home-cooking feel special. Cooking this dish at home means you control the ingredients, avoid excessive oil or sugar, and personalise to your taste. With a straightforward method, you’ll have a dish that feels indulgent yet balanced. Whether you’re cooking for yourself after a busy day, feeding your family, or preparing a small gathering, this recipe scales well, requires just one pan (or wok) and rewards you with layers of flavour. The aroma of garlic and ginger hitting hot oil, the sound of beef searing and broccoli steaming briefly—it all comes together into a dish that feels celebratory but is easy enough to pull off on a weeknight.

Ingredients Needed

Below is a table listing the key ingredients for the recipe with approximate calorie counts. These are estimates and may vary slightly depending on brand, cut of meat or exact amounts used.

Ingredient	Approximate Calories*
500 g lean beef (such as sirloin or flank steak)	~600 kcal (for 500g)
400 g broccoli florets	~130 kcal
2 tablespoons vegetable oil	~240 kcal
3 cloves garlic, minced	~15 kcal
1 tablespoon fresh ginger, grated	~5 kcal
¼ cup low-sodium soy sauce	~30 kcal
2 tablespoons oyster sauce (or hoisin alternative)	~40 kcal
1 tablespoon cornstarch	~30 kcal
¼ cup water or broth	~5 kcal
Optional: sesame oil (1 tsp)	~40 kcal
Optional: red pepper flakes (to taste)	~5 kcal

*Total approximate calories for recipe ~1140 kcal. If this serves 4, each serving is roughly ~285 kcal (before adding rice or noodles).
These figures are estimates drawn from generic nutritional tables of beef and broccoli stir-fries. For instance the database lists 160 kcal per 100 g of beef and broccoli mixture.

Step-by-Step Cooking Instructions

1. Prepare the beef and broccoli: Begin by slicing the beef across the grain into thin strips or bite-sized pieces. Clean and trim the broccoli into florets; if you like you may cut some of the thicker stems into smaller pieces to get more broccoli variety.
2. Marinate (optional but beneficial): In a small bowl mix 1 tablespoon soy sauce with half of the grated ginger and one garlic clove minced. Toss the beef pieces in this mix and allow to rest for about 10-15 minutes while you prep the other ingredients. This helps flavour the beef and tenderise it.
3. Mix the sauce: In another bowl combine the remaining soy sauce, oyster sauce (or your chosen alternative), the cornstarch, water (or broth), remaining garlic and ginger. Stir until the cornstarch is fully dissolved. This will become your thickening sauce that binds the dish.
4. Heat the pan/wok: Use a wok or a large skillet; heat the vegetable oil over medium-high to high heat until shimmering. If using sesame oil, you may add it now or at the end for aroma.
5. Cook the beef: Add the beef strips to the hot pan in a single layer if possible. Let them sear for about 1-2 minutes without moving too much, then stir-fry until nearly cooked through but still tender. Remove the beef to a plate and set aside.
6. Stir-fry the broccoli: In the same pan add the broccoli florets and stir-fry for 2-3 minutes until they are bright green and just becoming tender. You may add a splash of water or broth and cover for about 30 seconds to steam if you like your broccoli softer, but don’t overcook—crisp-tender is ideal.
7. Combine beef and sauce: Return the beef to the pan with the broccoli. Pour in the sauce mixture, and stir continuously until the sauce comes to a simmer and thickens, coating the beef and broccoli evenly (about 1-2 minutes).
8. Final seasoning and serve: Taste and adjust seasoning—if you need more salt add a little soy sauce; if you like a hint of heat add red pepper flakes; a drizzle of sesame oil right at the end boosts aroma. Serve immediately over steamed rice, noodles, or on its own as a low-carb option.

Tips for Customizing the Recipe

• Choose your beef wisely: Using flank steak, sirloin or round steak trimmed of visible fat gives good flavour without excess fat. Slice thinly and across the grain for tenderness.
• Vegetable variation: While broccoli is classic, you can easily add or swap in vegetables like snow peas, bell peppers, carrots, baby corn or mushrooms for more colour and texture. The American Heart Association suggests substituting green beans or snap peas for broccoli in stir-fries.
• Sauce tweaks: Make the sauce your own. Use low-sodium soy sauce or tamari for reduced salt. Swap oyster sauce for hoisin or a splash of fish sauce for umami depth. Add a touch of honey or brown sugar for mild sweetness. A little rice vinegar brightens the flavour.
• Texture preferences: Want the broccoli softer? Steam for 1-2 minutes with a lid before stir-frying. If you like it very crisp, just stir for 1-2 minutes and finish quickly.
• Heat level: For a spicy kick add red pepper flakes, thinly sliced fresh chilli or a dash of sriracha when adding the sauce.
• Protein alternatives: You can swap beef for chicken, pork or tofu depending on dietary preference. Make sure to adjust cooking time accordingly.
• Rice or not: If you are keeping carbohydrates moderate, skip the rice and serve the stir-fry on cauliflower rice or just as a standalone dish.
• Make ahead tips: You can slice the beef and marinate ahead of time, and pre-cut the broccoli florets. When cooking, everything comes together in under 15 minutes, making this recipe very weeknight-friendly.

Nutritional Information

When prepared as described above (serving 4), each serving offers a generous portion of protein, vegetables, and flavour. Approximate per serving figures (before rice or noodles):

For context, one version of beef and broccoli stir-fry lists 160 kcal per 100 g serving for beef and broccoli mixture. Meanwhile another source lists a full serving at ~503 kcal with 36 g protein and 10 g fibre. So, depending on your portion size and extras (rice, noodles, sauce), your calorie intake may vary.
If you serve with ½ cup cooked white rice (~100 kcal) or brown rice (~110–130 kcal), your total meal could come to ~380–420 kcal.
Some tips to manage nutrition: use lean meat, limit oil to 1–2 tablespoons, use low-sodium sauces, load up on broccoli and minimise added sugars in the sauce.

Serving Suggestions

• Serve the beef and broccoli stir-fry over steamed jasmine rice, long-grain white rice, or healthier brown rice for nutty flavour and extra fibre.
• For a lower-carb option, serve over cauliflower rice or steamed quinoa. The stir-fry is rich enough to stand on its own, so those substitutes work well.
• Garnish with toasted sesame seeds, thinly sliced scallions (green onions) or fresh chopped coriander (cilantro) for brightness and presentation.
• A side of lightly dressed cucumber salad or pickled vegetables offers crunchy contrast and helps balance the meal.
• Pair the dish with a simple soup such as miso soup or a light broth to round out the meal.
• If you are cooking for company, serve in a large warming dish so the sauce remains glossy and the beef and broccoli stay vibrant as guests serve themselves.
• Leftovers reheat well in a skillet over medium heat (add a splash of water or broth if sauce becomes thick) and keep well in the refrigerator for 1–2 days.
• To add extra vegetables, you might serve alongside steamed bok choy or a side of stir-fried mixed vegetables to bulk out the meal and keep costs down.

FAQs

What cut of beef is best for beef and broccoli stir-fry?
A lean, tender cut such as sirloin, flank steak, round steak or top round works well. The key is to slice thinly across the grain and remove visible fat so the beef cooks quickly and remains tender rather than chewy.

Can I use frozen broccoli instead of fresh?
Yes. Frozen broccoli florets are perfectly acceptable. If using frozen, thaw slightly and pat dry to reduce water in the pan. Stir-fry only for a short time to avoid over-cooking and losing texture. The American Heart Association notes frozen vegetables cook faster, so watch carefully.

How can I make the sauce thicker or thinner?
If you prefer a thicker sauce, increase the cornstarch slurry slightly (for example 1½ tablespoons cornstarch in ¼ cup cold water instead of 1). If you prefer a thinner sauce, just use more water or broth or reduce the cornstarch. Add the sauce at the end when the pan is hot so it thickens quickly and coats the ingredients.

How much time does it take to cook this dish?
From slicing ingredients to plating, you can expect about 25–30 minutes of total time if working at a moderate pace. If you prepare and marinate ahead, the active cooking time can be 10–15 minutes.

Can I prepare this ahead of time or freeze leftovers?
You can prepare the components ahead (slice beef, marinate, chop broccoli). Once cooked, leftovers can be kept in the refrigerator for 1-2 days. Freezing is possible but the texture of broccoli may soften upon thawing; if freezing, slightly under-cook the broccoli so it remains better after reheating.

Conclusion

Preparing a beef and broccoli stir-fry at home rewards you with a meal that is flavourful, satisfying and flexible. The combination of tender beef, crisp broccoli, aromatic garlic and ginger, and a sauce that brings everything together makes for a dish worth returning to time and again.