Recipes · Chinese · Stir-Fry
Sauteed Beef with Broccoli and Red Peppers
One serving has 588 kcal and 48 g protein, and at least a fifth of a woman's daily need of zinc (201%), cobalamin (199%), vitamin C (187%), vitamin K (122%), selenium (97%) and pyridoxine (70%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (335 g)
- Difficulty: Easy
- Diets: High protein, Low carb, Paleo, Halal, Kosher
- Contains: beef, dairy, gluten, sesame, soy
Ingredients
- 150 g Beef, stew meat
- 1 g Salt, table
- 2 g Spices, pepper, black
- 15 g Ghee, clarified butter
- 100 g Broccoli, raw
- 8 g Garlic, raw
- 6 g Soy sauce
- 1 g Spices, pepper, red or cayenne
- 2 g Seeds, sesame seeds, whole, roasted and toasted
- 50 g Peppers, bell, green, raw
Method
- Season the thinly sliced beef with salt and black pepper. Let it sit for 5-10 minutes to allow the seasoning to penetrate the meat.
- Heat ghee or olive oil in a skillet or wok over medium-high heat. Once hot, add the beef slices and cook for 2-3 minutes on each side, or until browned and cooked to your liking. Remove the beef from the pan and set aside.
- In the same skillet, add broccoli florets and red pepper slices. (Add minced garlic at this stage, if using.) Sauté for 3-4 minutes or until the vegetables are tender-crisp.
- Return the cooked beef to the skillet with the vegetables. If desired, add soy sauce or coconut aminos for a savory touch and crushed red pepper flakes for heat. Mix well to combine. Adjust the seasoning if needed.
- Transfer the sautéed beef and vegetables to a serving plate. Garnish with sesame seeds for added texture and flavor. Serve immediately.
- Chef's Tips Choosing Beef: Use tender cuts like flank steak or sirloin for a better texture. If using a tougher cut, marinate in soy sauce or a meat tenderizer for 15 minutes before cooking. Boosting Flavor: For an Asian-inspired flavor profile, add a splash of sesame oil or oyster sauce while stir-frying. Ghee's Richness: Ghee's nutty aroma pairs perfectly with beef and has a high smoke point, making it ideal for stir-frying.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 588 kcal | 28% |
| Carbohydrates | 13.9 g | |
| Water | 229 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 47.5 g | 99% |
| Tryptophan | 0.04 g | |
| Threonine | 0.11 g | |
| Isoleucine | 0.1 g | |
| Leucine | 0.18 g | |
| Lysine | 0.15 g | |
| Methionine | 0.05 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.15 g | |
| Histidine | 0.07 g | |
| Fat | 39.6 g | |
| Monounsaturated | 15.6 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 18.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 190 mg | |
| Calcium | 119 mg | 12% |
| Copper | 0.32 mg | 36% |
| Iron | 6 mg | 33% |
| Magnesium | 74 mg | 24% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 398 mg | 57% |
| Potassium | 936 mg | 20% |
| Selenium | 53.5 µg | 97% |
| Sodium | 1,308 mg | |
| Zinc | 16 mg | 201% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 6.9 mg | 49% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.91 mg | 70% |
| Folate (vitamin B9) | 89 µg | 22% |
| Cobalamin (vitamin B12) | 4.8 µg | 199% |
| Choline | 160 mg | 38% |
| Vitamin A | 186 µg | 27% |
| Vitamin C | 141 mg | 187% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 110 µg | 122% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.