Table of Contents
Balancing health with taste, this Beef Stir-fry with Broccoli, Carrots, Snap Peas, and Brown Rice recipe is a delightful fusion of vibrant veggies, lean protein, and wholesome grains. Inspired by Asian cuisine, the dish takes a simple, stir-fry method and marries it with a light sauce that perfectly complements the ingredients without overwhelming their natural flavors.
This recipe is a great dinner option that caters to those who are watching their calorie intake, without compromising on taste or satisfaction. At around 700 calories per serving, it provides a nutritious balance of protein, complex carbohydrates, and fiber. It’s a wonderful way to fuel your body after a busy day, and it’s quick enough to prepare, even on a weeknight.
Whether you’re a health enthusiast, a busy professional, or someone who loves exploring world cuisines, this Beef Stir-fry and Brown Rice recipe is a culinary journey you’ll enjoy taking.
- With Extra Sauce: If you enjoy your stir-fry extra saucy, consider doubling the sauce recipe. You can serve additional sauce on the side or drizzle it over the top of your dish.
- Add Toppings: For a bit of extra crunch and flavor, sprinkle your stir-fry with toasted sesame seeds or chopped roasted peanuts.
- Fresh Herbs: Freshly chopped cilantro or green onions can add a nice pop of color and fresh flavor to the dish.
- Spice It Up: If you like a little heat, serve your stir-fry with a side of sriracha or chili garlic sauce.
- Pair with a Salad: A light Asian-style salad, such as a cucumber salad with a sesame oil and rice vinegar dressing, would be a refreshing complement to this hearty stir-fry.
- Tea: A pot of hot green or jasmine tea can also pair well, helping to balance the rich flavors of the stir-fry.
Remember, the best part of a stir-fry is its versatility. Feel free to adapt these serving suggestions to match your personal taste preferences!
For the Beef Stir-fry:
- 1 pound of lean beef (e.g., sirloin or flank steak), thinly sliced (16 oz for 4 servings)
- 2 cups of broccoli florets
- 1 cup of carrots, thinly sliced
- 1 cup of snap peas
- 2 tablespoons of vegetable oil
- 2 cloves of garlic, minced
- 1 tablespoon of fresh ginger, finely chopped
- Salt and pepper to taste
For the Sauce:
- 1/4 cup of soy sauce (low sodium)
- 1 tablespoon of cornstarch
- 2 tablespoons of oyster sauce
- 1 tablespoon of honey or brown sugar
- 1/2 teaspoon of crushed red pepper flakes (optional, for heat)
- 2 cups of cooked brown rice (1/2 cup per serving)
- Beef: Start by thinly slicing the beef. The size of your slices can vary, but try to keep them uniform for even cooking. Season the beef with salt and pepper.
- Vegetables: Wash all your vegetables. Cut the broccoli into small florets, slice the carrots into thin slices or matchsticks, and trim the ends off the snap peas.
- Ginger and Garlic: Mince the garlic and finely chop the fresh ginger. You can also grate the ginger if you prefer.
- Sauce: In a small bowl, combine the soy sauce, cornstarch, oyster sauce, honey or brown sugar, and crushed red pepper flakes (if using). Whisk well until the cornstarch is fully dissolved and the sauce is smooth. Set aside.
- Brown Rice: If you don't have leftover brown rice, you'll need to cook it according to package instructions. Generally, 1 cup of raw rice yields about 3 cups cooked, so adjust accordingly to get 2 cups of cooked rice. Once cooked, set aside and keep warm for serving.
- Cook the Beef: In a large pan or wok, heat the vegetable oil over medium-high heat. Once hot, add the sliced beef in a single layer, ensuring not to overcrowd the pan. You may need to cook the beef in batches depending on the size of your pan. Sear the beef until it is browned on all sides, about 2-3 minutes per side. Once cooked, remove the beef from the pan and set it aside.
- Cook the Vegetables: In the same pan, add the broccoli, carrots, and snap peas. Stir-fry the vegetables over medium heat until they are tender-crisp, about 5-7 minutes. You want the vegetables to be cooked but still retain some crunch. Add the minced garlic and chopped ginger to the pan, stirring frequently for another minute.
- Add the Sauce: Pour the sauce you prepared earlier over the vegetables in the pan. Stir well to ensure all the vegetables are coated. Allow the sauce to simmer for 1-2 minutes, or until it has thickened slightly.
- Return the Beef: Add the cooked beef back into the pan, stirring to combine it with the vegetables and sauce. Cook for another 2-3 minutes, or until the beef is heated through.
- Serve: Divide the cooked brown rice between four plates or bowls. Top each serving of rice with an equal portion of the beef stir-fry. Serve hot.
Storage and Reheating
To store leftovers, place them in an airtight container in the refrigerator. The beef stir-fry will keep well for up to 3-4 days. To reheat, you can either use the microwave, stirring midway to ensure even heating or heat it up in a pan over medium heat until warmed through.
When reheating rice, you might want to sprinkle a bit of water on it before microwaving to prevent it from drying out. Always ensure that leftovers are reheated to a minimum internal temperature of 165°F for food safety.
- Protein Variations: If you prefer other proteins, you can replace the beef with chicken, shrimp, or tofu. Just make sure to adjust the cooking time accordingly.
- Vegetable Variations: Feel free to swap out or add any other veggies you like. Bell peppers, mushrooms, zucchini, bok choy, or baby corn would all work well in this stir-fry.
- Low Carb: For a lower-carb version, you can serve the stir-fry over cauliflower rice instead of brown rice.
- Spicy Stir-Fry: If you like it spicy, add a sliced red chili or a dash of red pepper flakes to the stir-fry.
Remember, cooking is about creativity and using what you have on hand, so feel free to play around with this recipe to make it your own!