Chinese · lunch, dinner

Low-Carb Beef and Broccoli Stir-Fry

Low-Carb Beef and Broccoli Stir-Fry — from EN187's cooking video Watch how it’s made · 6:47

Video by EN187 on YouTube · Open on YouTube

30 minServes 6300 kcal a serve
  • Low carb (3.6 g net carbs) but not keto: 57% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free with a swap: Use tamari instead of soy sauce and a gluten-free stock to keep it gluten-free
  • Nut-free

Contains: Gluten, Milk, Sesame, Soy. Check labels on stock, sauces and spice mixes.

Each serve has about 27 g protein, mostly from lean flank steak, plus a good dose of zinc, and the broccoli supplies over half a day's vitamin C. Xanthan gum and a zero-sugar sweetener replace the usual cornflour and sugar, leaving about 4 g net carbs.

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Ingredients 17

Method

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  1. Slice the flank steak about ¼ inch (6 mm) thick across the grain. Toss with salt, pepper and 1 tbsp soy sauce and leave to marinate while you make the sauce. 1:34
  2. Blend or whisk the sauce: stock, 2 tbsp soy sauce, vermouth or sherry, sesame oil, sweetener and xanthan gum until smooth. 2:27
  3. Heat the coconut oil in a large pan over high heat and brown the beef. Once most of the liquid has cooked off, stir in the garlic and ginger, then lift the beef out. 4:04
  4. Melt the butter in the pan, add the broccoli and 2 tbsp water and cook, stirring, until bright green and just tender but still crisp. 4:56
  5. Pour in the sauce, return the beef and simmer a couple of minutes until the sauce thickens and coats everything. Top with green onion. 5:21

Tip. Serves 6 as the cook says. Eat it as it is or over cauliflower rice. Sirloin works instead of flank. Keeps 3 days in the fridge.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy300 kcal1,250 kJ
Protein27 g54% of a day
Fibre1.8 g7% of a day
Carbohydrate5.4 g3.6 g net · 1.2 g sugars2% of a day
Fat19 g9.6 g saturated24% of a day
Sodium740 mg32% of a day

Where the energy comes from one serve

  • Net carbs 5%
  • Protein 37%
  • Fat 58%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin C High60%

54 mg a serve, mostly from broccoli florets (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K High55%

67 µg a serve, mostly from broccoli florets (92%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium High53%

29 µg a serve, mostly from flank steak (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High50%

1.2 µg a serve, mostly from flank steak (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High41%

4.6 mg a serve, mostly from flank steak (93%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B6 High38%

0.7 mg a serve, mostly from flank steak (78%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron Source13%

2.4 mg a serve, mostly from flank steak (73%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate Source12%

47 µg a serve, mostly from broccoli florets (80%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium Source11%

530 mg a serve, mostly from flank steak (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium Source10%

42 mg a serve, mostly from flank steak (51%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

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Vitamin A6%

51 µg a serve, mostly from butter (62%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin E6%

1 mg a serve, mostly from broccoli florets (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium4%

52 mg a serve, mostly from broccoli florets (54%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Omega-34%

0.1 g a serve, mostly from flank steak (43%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D1%

0.2 µg a serve, mostly from flank steak (55%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by EN187; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.