Ground Beef and Broccoli: A Nutritious, Flavorful Stir-Fry Favorite
Ground Beef and Broccoli is a standout dish known for its simplicity and rich flavor profile. This meal is not only a staple in many households for its quick preparation but also serves as a healthy dinner option. The dish beautifully merges the robust flavors of ground beef with the fresh, crisp texture of broccoli, making it a perfect example of how two simple ingredients can create a satisfying meal.
Ingredients
For a classic Ground Beef and Broccoli dish, you will need:
- Ground beef: Choose lean ground beef for a healthier option.
- Broccoli: Fresh florets work best for a crisp texture.
- Garlic and ginger: Minced, for a flavor base.
- Soy sauce: Preferably low-sodium to control the salt content.
- Oyster sauce: Adds depth to the sauce.
- Sesame oil: A dash for an authentic Asian flavor.
- Cornstarch: To thicken the sauce slightly.
Using quality ingredients is essential for maximizing flavor. To explore various ways to cook beef healthily, visit Healthy Beef Cooking Techniques.
How to make ground beef and broccol
- Brown the Beef:
- Heat a large skillet or wok over medium-high heat. Add the ground beef, breaking it into small pieces as it cooks. Cook until browned and no longer pink, about 5-7 minutes.
- Prepare the Broccoli:
- In a separate pot, blanch the broccoli florets for about 2-3 minutes until bright green and slightly tender. Drain and set aside.
- Make the Sauce:
- In a small bowl, combine soy sauce, oyster sauce, a splash of water, and cornstarch. Stir until smooth.
- Combine Ingredients:
- Add garlic and ginger to the beef and sauté for about 1 minute until fragrant.
- Pour the sauce mixture over the beef and add the broccoli. Stir well to combine and coat the broccoli and beef in the sauce.
- Allow to simmer for an additional 2-3 minutes until the sauce has thickened and broccoli is well-coated.
- Final Touches:
- Drizzle sesame oil over the dish just before serving. This enhances the flavor and adds a subtle nutty aroma.
For further insights on the nutritional powerhouse that broccoli is, check out Benefits of Broccoli in Diet.
Nutritional Benefits
This dish is an excellent source of:
- Protein: Essential for muscle repair and growth.
- Vitamins: Particularly vitamin C from broccoli, which boosts the immune system.
- Fiber: Aids in digestion and provides a feeling of fullness.
- Low in Calories: An average serving contains about 300-350 calories, making it an ideal choice for a fulfilling, low-calorie meal.
Variations of the Recipe
To keep your meal exciting, consider these variations:
- Add more vegetables: Such as carrots, bell peppers, or onions for extra crunch and nutrients.
- Swap the protein: Use ground turkey or chicken for a lighter version.
- Make it spicy: Add red pepper flakes or a splash of hot sauce for a bit of heat.
Serving Suggestions
- Starches: Serve over steamed rice, quinoa, or noodles to make it a heartier meal.
- Garnishes: Sprinkle toasted sesame seeds or chopped green onions on top for extra flavor and presentation.
Explore more delightful pasta dishes like the Creamy Broccoli Pasta to complement your meal planning with varied and nutritious options.
FAQs
- Can I use frozen broccoli?
- Yes, frozen broccoli can be a time-saver and works well in this dish.
- How can I store leftovers?
- Store in an airtight container in the refrigerator for up to three days.
- Is this recipe gluten-free?
- To make it gluten-free, ensure your soy sauce and oyster sauce are labeled as such.
Tips and Tricks
- Sautéing garlic and ginger: Don’t burn them; they should be just fragrant to infuse their flavor into the oil.
- Thickening the sauce: Adjust cornstarch based on how thick you prefer your sauce. More cornstarch equals a thicker sauce.
Ground Beef and Broccoli is an exemplary dish that proves healthy eating doesn’t have to be complicated or time-consuming. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe promises to deliver on taste and nutrition, making it a worthy addition to your cooking repertoire.
Ground Beef and Broccoli
Ingredients
- 1 pound lean ground beef
- 4 cups broccoli florets, fresh or frozen
- 2 cloves garlic, minced
- 1 tablespoon ginger, freshly grated
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon honey
- 1 teaspoon rice vinegar
- 1/2 teaspoon red pepper flakes (optional, for heat)
- 2 tablespoons cornstarch, mixed with 2 tablespoons water
- 1 tablespoon sesame oil
- Salt and black pepper, to taste
- Cooked rice or noodles, for serving
Instructions
Prep Ingredients:
- Start by preparing all your ingredients: mince the garlic, grate the ginger, and cut the broccoli into bite-sized florets. If using frozen broccoli, ensure it's thawed.
Brown the Ground Beef:
- Heat a large skillet over medium-high heat. Add the ground beef, breaking it apart with a spatula. Season with a little salt and pepper. Cook until the beef is thoroughly browned and no longer pink, about 5-7 minutes. Remove excess grease if necessary.
Sauté Garlic and Ginger:
- Push the beef to one side of the skillet. In the cleared space, add the garlic and ginger, sautéing until fragrant, about 1 minute. Mix together with the beef.
Add Broccoli and Sauces:
- Add the broccoli to the skillet. Stir in the soy sauce, oyster sauce, honey, and rice vinegar. If using, sprinkle in the red pepper flakes. Combine well and cover the skillet. Let the broccoli cook until tender, about 3-5 minutes.
Thicken the Sauce:
- Stir the cornstarch and water mixture again and then pour into the skillet. Stir well to mix and continue to cook for another 2-3 minutes until the sauce has thickened.
Finish with Sesame Oil:
- Once the sauce is thickened and the broccoli is cooked to your liking, drizzle over the sesame oil and give everything a final stir to combine.
Notes
- Sautéing garlic and ginger: Don’t burn them; they should be just fragrant to infuse their flavor into the oil.
- Thickening the sauce: Adjust cornstarch based on how thick you prefer your sauce. More cornstarch equals a thicker sauce.
