Beef & broccoli stir-fry

beef and broccoli stir fry

Serves 4

  • 200 g purple sprouting broccoli

  • sea salt

  • freshly ground black pepper

  • 2 x 300 g quality sirloin steaks

  • 2 teaspoons coriander seeds

  • olive oil

  • 1 red onion, peeled and finely sliced

  • 2 cloves garlic peeled and finely sliced

  • 1 thumb-sized piece fresh ginger, peeled and finely chopped

  • 3 tablespoons soy sauce

  • 1 teaspoon sesame oil

  • egg noodles, to serve

  • red chilli, finely sliced, to serve

Place the broccoli spears into a heatproof bowl and cover them with boiling water. Add a good pinch of salt and leave for 10 minutes. Drain and put to one side.



Slice the steaks into finger-sized strips and season with salt and pepper. Pound the coriander seeds in a pestle and mortar, then sprinkle over the meat so they stick to it and give it a lovely, fragrant flavour.



Heat a wok or large frying pan until very hot. Pour in a splash of olive oil and add the onions, garlic and ginger. Fry for a couple of minutes until the onions have softened a little. Drop in the seasoned pieces of beef and stir-fry for a couple of minutes. Add the broccoli spears and fry for a further 2 minutes, stirring all the time.



Pour in the soy sauce and sesame oil. Toss in the pan until everything is well coated. Serve with egg noodles or steamed rice with some sliced red chilli sprinkled over the top.



Tip: If you are feeling flash, use fillet steak instead of sirloin in your stir-fry.

Nutritional Information

Beef & broccoli stir-fry

Simple, authentic and delicious

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Juicy steak, crunchy greens and sticky soy sauce – this beef and broccoli stir-fry recipe is a joy
Serves 4
25m
Super easy
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Method



Place the broccoli spears into a heatproof bowl and cover them with boiling water. Add a good pinch of salt and leave for 10 minutes. Drain and put to one side.

Slice the steaks into finger-sized strips and season with salt and pepper. Pound the coriander seeds in a pestle and mortar, then sprinkle over the meat so they stick to it and give it a lovely, fragrant flavour.

Heat a wok or large frying pan until very hot. Pour in a splash of olive oil and add the onions, garlic and ginger. Fry for a couple of minutes until the onions have softened a little. Drop in the seasoned pieces of beef and stir-fry for a couple of minutes. Add the broccoli spears and fry for a further 2 minutes, stirring all the time.

Pour in the soy sauce and sesame oil. Toss in the pan until everything is well coated. Serve with egg noodles or steamed rice with some sliced red chilli sprinkled over the top.

Tip: If you are feeling flash, use fillet steak instead of sirloin in your stir-fry.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 427
    21%
  • Carbs 26.5g
    10%
  • Sugar 2.3g 3%
  • Fat 17.1g 24%
  • Saturates 5.4g 27%
  • Protein 39.4g 88%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 200 g purple sprouting broccoli

  • sea salt

  • freshly ground black pepper

  • 2 x 300 g quality sirloin steaks

  • 2 teaspoons coriander seeds

  • olive oil

  • 1 red onion, peeled and finely sliced

  • 2 cloves garlic peeled and finely sliced

  • 1 thumb-sized piece fresh ginger, peeled and finely chopped

  • 3 tablespoons soy sauce

  • 1 teaspoon sesame oil

  • egg noodles, to serve

  • red chilli, finely sliced, to serve