Introduction
Beef and broccoli is a classic dish that combines tender beef with fresh, vibrant broccoli in a savory sauce. This keto and low-carb version keeps all the delicious flavors while eliminating unnecessary carbs. Perfect for a quick and healthy meal, this dish is packed with protein and nutrients, making it a staple for anyone following a ketogenic diet.
The History of Beef and Broccoli
Originating from Chinese-American cuisine, beef and broccoli has become a beloved dish worldwide. While traditional Chinese dishes include more vegetables and light sauces, the Americanized version often incorporates a rich, thick sauce. This keto-friendly adaptation removes sugar and cornstarch while preserving the umami-packed taste.
Ingredients Breakdown
To create the perfect keto beef and broccoli, each ingredient plays a crucial role:
- Beef: Flank steak, sirloin, or ribeye for a tender and juicy texture.
- Broccoli: A low-carb vegetable packed with fiber, vitamins, and antioxidants.
- Soy Sauce or Coconut Aminos: Provides a rich, umami flavor. Coconut aminos are a soy-free alternative.
- Garlic & Ginger: Enhance the overall depth of flavor.
- Sesame Oil: Adds a nutty aroma and authentic taste.
- Beef Broth: Used for the sauce base.
- Xanthan Gum (optional): A low-carb thickening agent instead of cornstarch.
Step-by-Step Recipe
Ingredients:
- 1 lb beef (flank steak, sirloin, or ribeye), thinly sliced
- 2 cups broccoli florets
- 2 tbsp soy sauce or coconut aminos
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tsp ginger, grated
- 1/2 cup beef broth
- 1/2 tsp xanthan gum (optional)
- 1 tbsp olive oil
- Salt and pepper to taste
- Sesame seeds (for garnish)
Instructions:
- Prepare the Beef: Slice the beef thinly against the grain. Season with salt and pepper.
- Cook the Beef: Heat olive oil in a pan over medium-high heat. Sear the beef until browned, then remove and set aside.
- Sauté the Aromatics: In the same pan, add sesame oil, garlic, and ginger. Sauté until fragrant.
- Add Broccoli: Stir in broccoli and cook for 3-4 minutes until tender but still crisp.
- Make the Sauce: Pour in soy sauce (or coconut aminos) and beef broth. Stir well.
- Thicken (Optional): If using xanthan gum, sprinkle it over the sauce and mix until thickened.
- Combine Everything: Return the beef to the pan, toss everything together, and cook for another 1-2 minutes.
- Serve: Garnish with sesame seeds and enjoy!
Tips for the Perfect Keto Beef and Broccoli
- Marinate the beef: Let the beef sit in soy sauce and sesame oil for extra tenderness.
- Use fresh broccoli: Frozen broccoli can become mushy.
- Cook over high heat: This helps sear the beef quickly without overcooking.
Variations and Customizations
- Spicy Kick: Add red pepper flakes or chili paste.
- Nutty Flavor: Toss in crushed peanuts or cashews.
- Alternative Proteins: Use chicken or shrimp instead of beef.
- Extra Veggies: Add mushrooms, bell peppers, or zucchini.
Health Considerations and Nutritional Value
This dish is high in protein and healthy fats while being low in carbohydrates, making it ideal for keto. Here’s an approximate nutritional breakdown per serving:
- Calories: 320
- Protein: 30g
- Fat: 20g
- Carbs: 6g
- Fiber: 2g
FAQ
Q: Can I use frozen broccoli?
A: Yes, but it may release extra water, so adjust cooking time accordingly.
Q: What’s the best beef cut for this dish?
A: Flank steak and sirloin are great choices for tenderness.
Q: Can I make this ahead of time?
A: Yes! Store it in an airtight container in the fridge for up to 3 days.
This Keto Low Carb Beef and Broccoli is a simple yet flavorful dish perfect for any meal. Try it out and enjoy a delicious, guilt-free experience!
Keto Low Carb Beef And Broccoli
Ingredients
- 1 lb Flat Iron steak thinly sliced against the grain
- 1/2 lb Broccoli cut into small florets
- 1/4 cup Coconut Oil
- 1 tsp Toasted Sesame Oil
- 1 tsp Fish Sauce
Beef and Broccoli Marinade
- 1/4 cup Coconut Aminos
- 1 tsp Root ginger peeled and grated do not use powdered ginger!
- 2 cloves Garlic chopped
Instructions
- Slice the Flat Iron Steak very thinly against the grain. Place the beef slices in a small bag with coconut aminos, ginger, and garlic. Let it marinate in the fridge for 1 hour.
- Once ready to cook, drain the beef from the marinade, but keep the liquid aside for later use as the stir-fry sauce.
- Blanch the broccoli in boiling water for two minutes, then drain well.
- In a large wok or cast-iron skillet, heat oil over medium-high heat. Stir-fry the beef for 1-3 minutes until browned, then remove it from the pan.
- Stir-fry the broccoli for about 3 minutes until crisp-tender. Add the remaining marinade and cook for 2 more minutes.
- Return the beef to the skillet with the broccoli, warming everything through. Add fish sauce and toasted sesame oil, then serve hot.
