Healthier Chinese Food Style Beef and Broccoli

By
Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.
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Dana Angelo White, MS, RD, ATC
Medically reviewed by
Medically reviewed by Richard N. Fogoros, MD on August 09, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard N. Fogoros, MD
Updated on September 20, 2019
Chinese beef and broccoli
Dana Angelo White
Total Time: 30 min
Prep Time: 10 min
Cook Time: 20 min
Servings: 4 (1 1/4 cup each)

Nutrition Highlights (per serving)

244 calories
10g fat
16g carbs
25g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4 (1 1/4 cup each)
Amount per serving  
Calories 244
% Daily Value*
Total Fat 10g 13%
Saturated Fat 3g 15%
Cholesterol 56mg 19%
Sodium 634mg 28%
Total Carbohydrate 16g 6%
Dietary Fiber 5g 18%
Total Sugars 8g  
Includes 4g Added Sugars 8%
Protein 25g  
Vitamin D 0mcg 0%
Calcium 282mg 22%
Iron 4mg 22%
Potassium 1083mg 23%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Craving Chinese take-out but need a gluten-free option? Make a lighter and celiac-friendly version filled with lean protein and extra servings of crispy vegetables.

No worries if you don’t have a wok—a cast iron skillet works amazingly well for this recipe. Prep the ingredients ahead of time and cook up dinner in less than 25 minutes!

Ingredients

  • 12 ounces flank steak
  • 2 teaspoons canola oil
  • 1 clove garlic, minced
  • 1-inch piece ginger root, minced
  • 4 cups broccoli, chopped
  • 1 small head bok choy, chopped
  • ½ teaspoon freshly ground black pepper
  • 3 tablespoons reduced sodium wheat-free tamari
  • 1 tablespoon honey
  • 1/2 lime, juiced

Preparation

  1. Trim away any excess fat from steak and thinly slice on a bias against the grain.

  2. Heat oil in wok or cast iron skillet.

  3. Add garlic and ginger and sauté until fragrant, about 30 seconds.

  4. Add steak. Cook for 3 to 5 minutes until steak begins to brown.

  5. Add broccoli and bok choy and season with black pepper.

  6. Add tamari, honey, and lime juice.

  7. Toss and allow to cook for 5 minutes until steak is cooked and vegetables are crisp.

  8. Serve immediately.

Ingredient Variations and Substitutions

Broccoli and bok choy are traditional ingredients for a dish like this but you can swap those out for other vegetables. Suggestions include carrots, bell pepper, snow peas, and asparagus. Whatever you choose, you'll add boats of nutrition to the dish, including anti-inflammatory vitamin C, calcium, and more.

Cooking and Serving Tips

Flank steak is a lean yet tasty cut of beef. Slicing the steak on a bias and “against the grain” ensures that the meat will be tender and easy to chew when cooked.

Serve with one cup servings of cooked brown rice or gluten-free noodles. If you have leftovers, mix with cooked rice and a scrambled egg for a delicious take on fried rice.

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