Keto Beef And Broccoli 它

Keto Beef And Broccoli 它

Craving that classic beef and broccoli stir-fry but yearning to jazz it up a notch? Look no further than our Keto Beef and Broccoli recipe! Using straightforward ingredients, this dish is not only quick and ideal for meal prep or weeknight dinners, but it’s also bursting with robust umami flavor.

We’re confident this Asian-inspired dish will soon be a staple in your keto comfort food lineup. So, ready to dive into the details of crafting this succulent, juicy, and low-carb delight? Let’s get to it!

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Preparation and cooking overview

We’ll start by mixing up a savory marinade for our beef, featuring flavors like coconut aminos, fish sauce, and ground ginger. After letting the beef soak up those flavors, we’ll stir-fry it and our fresh broccoli in a bit of olive oil until they’re cooked to perfection. With just an hour of prep and cooking time, you’ll be serving up a deliciously satisfying Keto Beef and Broccoli dish.

Chef’s note

Feel free to put your own spin on this Keto Beef and Broccoli. Perhaps you’d like to add a bit of heat with some sliced jalape簽os or switch out the broccoli for cauliflower or bell peppers for some color contrast. Or you might want to experiment with spices; cumin or smoked paprika could add an intriguing flavor twist. Remember, in your kitchen, you’re the head chef, and creativity is the key ingredient!

  • Prep Time: 5 minutes
  • Cooking Time: 15 minutes
  • Resting Time: 30 Minutes
  • Total Time: 50 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings
Stir fry beef and broccoli on a plate.

Ingredients for this Keto Beef and Broccoli recipe

For the marinade

  • cup coconut aminos
  • 1 tablespoon fish sauce
  • 1 teaspoon ground ginger
  • 翹 teaspoon crushed red pepper
  • 1 tablespoon olive oil
  • 翹 cup chicken broth, reduced sodium
  • 1 tablespoon of unflavored gelatin powder

Stir fry ingredients

  • 2 tablespoons olive oil, divided
  • 4 cups of fresh broccoli florets
  • 2 cloves garlic, minced
  • 1 lb flank steak, sliced as thinly as possible
One portion of keto beef and broccoli dish on a plate.

Ingredient substitutions

  • Coconut aminos: Substitute with regular soy sauce or a low-sodium soy sauce, as it does not significantly alter the dish’s taste. But soy sauce may not be gluten-free, so you can go for tamari if you want a gluten-free substitute.
  • Fish sauce: You can use oyster or hoisin sauce instead of fish sauce.
  • Ground ginger: You can use fresh ginger (grated) as the flavor and aroma of freshly grated ginger are more intense and vibrant than ground or powdered ginger.
  • Chicken broth: You can use beef broth or vegetable broth if vegan if you don’t have chicken broth.
  • Unflavored gelatin powder: You can use low-carb thickeners like Agar-Agar and Xanthan Gum. Both of them are effective alternative thickeners to this dish.
  • Olive oil: In place of this, you can use coconut oil as well as ghee or clarified butter.
  • Broccoli: You can substitute it with other amazing vegetables like cauliflower florets, Brussels sprouts, or green beans.
  • Fresh garlic: If you prefer using dried spices or don’t have fresh garlic cloves, you can use garlic powder.
  • Flank steak: You can replace it with a Sirloin steak or Skirt steak. Both are lean and have a natural tenderness, making them a good choice for stir fry. Another option can be ribeye or strip loin.

Additional ingredients

You can add these for extra flavor!

  • Sesame seeds: A sprinkle of these on top can add a nice crunch and an additional layer of flavor.
  • Green onions or scallions: Chop up these onions and scatter them on top of the dish.
Low-carb beef and broccoli meal.

Cooking tools required

To make this Keto Beef and Broccoli recipe, you’ll need the following tools:

  • Small bowl
  • Large bowl
  • Whisk
  • Cast iron skillet
  • Tongs or spatula
  • Measuring spoons
  • Knife
  • Cutting board
  • Lid (for skillet)

Tools substitute options

Don’t worry if you’re not a kitchen pro and you’re missing some of the tools we mentioned. There’s always a solution! Here are some alternative tools you can use:

  • Small and large bowl: Any container will do, as long as it can hold your ingredients. Tupperware, pots, or even large mugs can work in a pinch.
  • Whisk: Use a fork or a small blender if you don’t have a whisk.
  • Cast iron skillet: In place of this, you can use a stainless steel pan, non-stick skillet, or any heavy-bottomed skillet
  • Tongs: If they are unavailable, use a fork.
  • Measuring spoons: If you don’t have these, use a regular teaspoon and tablespoon.
  • Knife: If you don’t have a chef’s knife, a paring knife, or even a steak knife.
  • Cutting board: Any clean, flat surface will do. Also, you can use Use a clean plate or a silicone baking mat.
  • Lid (for skillet): If your skillet doesn’t have a lid, you can use a baking sheet or even a larger skillet to cover it.
Low carb beef and broccoli dish garnished with chopped green onions.

How to make Keto Beef and Broccoli: step-by-step guide

Cooking methods

  • Stir-frying

Preparation steps

  1. Gather and measure all your ingredients.
  2. Prepare your kitchen tools.

Cooking instructions

  1. Whisk the sauce ingredients like coconut aminos, fish sauce, ground ginger, and crushed red pepper in a small bowl.
  2. Transfer 2 tablespoons of the mixture to a large bowl and whisk in olive oil to create the marinade.
  3. Coat the beef in the marinade and refrigerate for 30 minutes.
  4. Heat olive oil in a cast iron skillet over medium-high heat and stir-fry the marinated beef until it is browned. Remove it from the skillet and cover to keep it warm.
  5. Add more olive oil if needed using the same skillet, and cook the broccoli covered for 8 to 12 minutes or until it reaches a crisp-tender texture. Remove the cooked broccoli from the skillet and cover.
  6. Whisk in chicken broth and gelatin in the reserved mixture until the mixture becomes smooth.
  7. Reheat the skillet over medium heat, add garlic, and saut矇 until fragrant.
  8. Pour in the sauce mixture and simmer for about 5 minutes, stirring occasionally, until the volume reduces and the sauce thickens.
  9. Add the cooked beef and broccoli back into the skillet and toss to coat them in the sauce. Stir-fry for an additional 1-2 minutes.
  10. Serve your flavorful keto beef dish hot, and enjoy!

Chef’s pro tip

For the most tender and juicy beef steak, the best tip is to let it sit in the marinade sauces for a longer time. The longer, the juicier. Aim to marinate the steak for at least 3-4 hours or even overnight in the refrigerator for a more intensified taste. Allowing the steak to sit in the marinade sauces for a longer duration enhances its juiciness and infuses it with delicious flavors. So, if you have the time, plan ahead and let your meat slices soak up the marinade goodness for an unforgettable dining experience.

What to serve with keto beef and broccoli?

  • Cauliflower rice: Cauliflower rice is incredibly versatile and a great low-carb substitute for rice. Whether you enjoy plain keto rice or increase the spice level by enjoying Mexican keto rice, you will love our recipe both ways.
  • Shirataki or miracle noodles: This is, in fact, a low-carb dish that pairs well with this skillet beef and broccoli recipe.
  • Keto garlic bread: You can enjoy low-carb dinner rolls as a flavorful accompaniment to your stir fry.
  • Side salad: Adding a simple side salad like charred Brussel sprouts, kale, or cabbage salad will add so much flavor to the dish.
  • Baked asparagus or green beans: A side of baked asparagus or green beans drizzled with a bit of olive oil and lemon juice and sprinkled with sea salt can complement the rich flavors of this healthy meal.
Homemade beef and broccoli dish on a plate.

How to make it healthier?

Here are some tips to make this dish even healthier:

  • Choose lean grass-fed beef, which contains more nutrients than conventionally raised beef.
  • Use a non-stick pan instead of a cast iron skillet to reduce the amount of oil needed for cooking.
  • Instead of using regular chicken broth, use low-sodium or homemade ones to reduce sodium.
  • Use a lower-sodium fish sauce or reduce the amount used in the recipe to reduce sodium.
  • Add healthy low-carb veggies to increase the fiber content of your dish. You can use green beans, Brussels sprouts, asparagus, cherry tomatoes, and cucumbers.

Time-saving tips

  • Buy pre-cut bite-size florets of broccoli.
  • Buy beef which is cut into thin slices.
  • If you’re short on time, skip the marinating step and add a little extra seasoning to the beef as it cooks.
Keto beef dish served on a plate on top of table.

What can I prepare ahead of time?

  • Prepare the marinade by combing all the ingredients needed for it in a small bowl.
  • For more flavorful beef, marinate the beef overnight.
  • Chop the broccoli ahead of time and store it in an airtight container in the refrigerator.
  • If using frozen broccoli or beef, let them thaw overnight.

Storage and reheating instructions

Leftover storage

  • Cool the cooked leftovers, transfer them to an airtight container, and store them in the refrigerator for up to 3-4 days.
  • We recommend not freezing cooked broccoli as it can alter the texture of broccoli. But you can freeze this cooked meat in portions.
Overhead shot of beef dish served on a kitchen table.

Reheating best practices

  • Microwave: Transfer the desired amount of stir fry to a microwave-safe dish, cover with a microwave-safe lid or wrap, and heat on high for 1-2 minutes. Stir it occasionally.
  • Stovetop: You can use a non-stick pan, put it on medium heat, and add the desired amount of stir fry. Stir fry occasionally until it is heated through.
  • Oven: This method is best if you reheat a large stir fry. Preheat your oven to 350簞F (175簞C), place the stir-fried items in an oven-safe dish, cover with foil, and bake for 20-30 If you’re using a microwave to reheat the stir fry, stir it occasionally to ensure even heating.

Recipe wrap-up and conclusion

With our Keto Beef and Broccoli recipe, you’ll be savoring a delectably savory taste inspired by classic Chinese flavors. In less than an hour, you’ll be able to whip up this sauce-drenched delight and indulge guilt-free. Plus, this is a one-pan wonder, minimizing your clean-up time – score!

So, grab your kitchen gear and ingredients and get ready to whip up this ridiculously tasty Keto Beef and Broccoli. Be sure to try out this recipe, and let us know how it turns out. Don’t forget to share this with your beef-loving buddies who might be skeptical of keto cuisine or find the task of stir-frying beef a tad daunting.

Keto-friendly beef and broccoli recipe served on a plate on a kitchen table.

Frequently asked questions

Yes, they are! Beef is a good source of protein and broccoli is a low-carb vegetable, high in fiber and various vitamins and minerals. We made this with yummy keto-friendly sauce, high in umami flavors.

Traditional Chinese foods have non-keto-friendly items, but our low-carb Chinese-inspired beef and broccoli recipe is keto-friendly and healthier.

To make slicing easier, you can partially freeze it for about 30 minutes before slicing. This firms up the meat, making it easier to cut into thin slices. Always cut against the grain for the most tender slices. Another tip is to buy thinly sliced beef from the store if slicing is something you dislike.

This might happen if you cook the beef too long or at too low heat. So, get your pan hot before you add the beef, and avoid overcooking it. Slicing the beef thinly can help in cooking it quickly and ensuring tenderness.

If your sauce didn’t thicken as expected, it might be because you needed to simmer it longer or your heat needed to be higher. So, always simmer the sauce at medium heat for a given time period.

If your dish seems too dry, it may be because the sauce was over-reduced, the beef needed to be marinated long enough, or there needed to be more oil in the pan. So, follow the recipe and follow instructions closely and adjust as needed.

If you don’t get a good sear on your beef, it might be because your pan needs to be hot enough or it’s overcrowded. So, to achieve that seared flavor, make sure the skillet is hot before adding the beef, and don’t crowd the pan. Also, you can cook the beef in batches to avoid lowering the pan temperature.

Recipe

Keto Beef and Broccoli Recipe.

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Keto Beef And Broccoli

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The Keto Beef and Broccoli recipe is a quick, easy-to-make, one-pan dish featuring juicy beef and vibrant broccoli, all smothered in a savory Chinese-inspired sauce.
Course Main Course
Cuisine Asian, Chinese
Keyword beef, keto chinese food
Prep Time 5 minutes
Cook Time 15 minutes
Resting Time 30 minutes
Total Time 50 minutes
Servings 4
Calories 313kcal

Ingredients

For the marinade

  • cup coconut aminos
  • 1 tablespoon fish sauce
  • 1 teaspoon ground ginger
  • teaspoon crushed red pepper
  • 1 tablespoon olive oil
  • cup chicken broth reduced sodium
  • 1 tablespoon of unflavored gelatin powder

For the stir fry

  • 2 tablespoons olive oil divided
  • 4 cups of fresh broccoli florets
  • 2 cloves garlic minced
  • 1 lb flank steak sliced as thinly as possible

Instructions

  • Whisk the sauce ingredients like coconut aminos, fish sauce, ground ginger, and crushed red pepper in a small bowl.
  • Transfer 2 tablespoons of the mixture to a large bowl and whisk in olive oil to create the marinade.
  • Coat the beef in the marinade and refrigerate for 30 minutes.
  • Heat olive oil in a cast iron skillet over medium-high heat and stir-fry the marinated beef until it is browned. Remove it from the skillet and cover to keep it warm.
  • Add more olive oil if needed using the same skillet, and cook the broccoli covered for 8 to 12 minutes or until it reaches a crisp-tender texture. Remove the cooked broccoli from the skillet and cover.
  • Whisk in chicken broth and gelatin in the reserved mixture until the mixture becomes smooth.
  • Reheat the skillet over medium heat, add garlic, and saut矇 until fragrant.
  • Pour in the sauce mixture and simmer for about 5 minutes, stirring occasionally, until the volume reduces and the sauce thickens.
  • Add the cooked beef and broccoli back into the skillet and toss to coat them in the sauce. Stir-fry for an additional 1-2 minutes.
  • Serve your flavorful keto beef dish hot, and enjoy!

Video

Nutrition

Calories: 313kcal | Carbohydrates: 11g | Protein: 29g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Cholesterol: 68mg | Sodium: 906mg | Potassium: 715mg | Fiber: 3g | Sugar: 2g | Vitamin A: 605IU | Vitamin C: 82mg | Calcium: 74mg | Iron: 3mg

The post Keto Beef And Broccoli 它 appeared first on Cast Iron Keto.

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