Milly Gaines
Beef and broccoli is a popular Chinese restaurant dish. It typically uses flank steak cooked with oil, garlic, and ginger. The meat and broccoli are served in a flavorful soy sauce-based marinade. However, the sauce often contains sugar or honey, which are not keto-friendly. A keto-friendly version of beef and broccoli can be made at home by substituting sugar with keto-friendly sweeteners and using a low-carb thickener like xanthan gum or glucomannan instead of cornstarch. This dish is a quick and easy weeknight meal that can be prepared in under 30 minutes and has only 3.3g net carbs per serving.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 3.3g net carbs per serving |
| Time to cook | 30 minutes |
| Ingredients | Broccoli, beef, oil, garlic, ginger, soy sauce, vinegar, scallions, sherry, fish sauce, red pepper flakes, Chinese hot mustard, xanthan gum, cornstarch, water, salt, sugar, honey, onions, butter, avocado oil, sesame seeds, green onions, monkfruit, broth, chili garlic sauce, coconut aminos |
| Type of dish | Stir fry |
| Taste | Umami, pungent |
| Nutrients | Vitamin C, vitamin K, potassium |
| Suitable for | Atkins diet, Keto diet, Paleo, Whole30 |
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What You'll Learn
Keto Beef and Broccoli is a low-carb, Asian-inspired stir fry
The key ingredients are flank steak, broccoli, garlic, ginger, and a soy sauce-based marinade. The beef is sliced thinly and cooked in a pan or wok with oil until browned. The garlic and ginger are then added and cooked until fragrant. The broccoli is blanched separately and added to the pan with the sauce, and the dish is cooked until the sauce thickens.
This dish is a great option for those following a keto diet as it does not contain any added sugar or starches, which are typically found in conventional beef and broccoli recipes. Broccoli is a non-starchy vegetable and an excellent choice for keto, providing important nutrients such as vitamin C, vitamin K, and potassium.
To thicken the sauce, a keto-friendly thickener like glucomannan or xanthan gum can be used instead of cornstarch. The dish can be served with cauliflower rice for a complete keto-friendly meal.
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It's a quick and easy meal, ready in 10-30 minutes
Beef and broccoli is a great meal option for those on a keto diet. It is a quick and easy meal that can be prepared in 10-30 minutes.
For a 10-minute recipe, you can use ground beef, which is quicker to cook than steak. Start by adding avocado oil to a skillet and heating it over medium-high heat. Add the ground beef and break it up into small chunks. Cook, stirring occasionally, until the beef is browned. Add onion powder and garlic, stirring for 30 seconds. Then, stir in soy sauce, sesame oil, and vinegar. Finally, stir in broccoli florets and cover the skillet. Let the broccoli steam over medium heat for 3-5 minutes, until it is tender.
If you have more time, you can try a 30-minute recipe that uses flank steak, which is a lean cut of beef with lots of flavour. Start by slicing the flank steak into thin strips and drizzling with oil. Sprinkle with arrowroot, salt, and pepper, and mix until evenly coated. Heat up a large pan over medium heat and add oil. Place the steak strips in a single layer in the pan and cook in batches to avoid overcrowding. Remove the steak from the pan and set aside. Add more oil to the pan, along with garlic and ginger. Stir until fragrant, then add broccoli and sauce. Steam the broccoli until bright green and crisp-tender. Reduce the sauce, then add the steak back to the pan and coat with the sauce.
You can serve this dish with cauliflower rice to keep it keto-friendly, or with traditional white rice if you prefer.
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It's a tasty, healthy dish with protein and vegetables
Beef and broccoli is a tasty, healthy dish with protein and vegetables. It is a popular Chinese restaurant dish with tender sliced flank steak, crisp broccoli, and delicious Asian flavors. The keto version of this dish is just as tasty as the original, if not more so, and is also low-carb.
Keto Beef and Broccoli is a classic dish with rich umami flavors. It is an easy one-pan meal that can be prepared in 30 minutes and has only 3.3g net carbs per serving. The dish is perfect for those who are counting carbs but still want to enjoy the flavors of Chinese cuisine. It is also a great option for those who are looking for a simple, tasty, and healthy meal that does not take a lot of time to cook and prepare.
The key to making this dish keto-friendly is to avoid using cornstarch and sugar, which are commonly found in the sauce of the traditional beef and broccoli dish. Instead, the keto version uses a sugar-free sauce made with ingredients such as ginger, garlic, Tamari (gluten-free soy sauce), scallions, sesame oil, and dry sherry. The beef is typically sliced thinly against the grain and can be cooked in a pan or wok with oil until browned. The broccoli is also cooked until bright green and crisp-tender, and then the sauce is added to the pan to thicken and reduce.
The dish is not only tasty and healthy but also very convenient, as it can be made in just one pan, making cleanup a breeze. It is a great way to use up any leftover vegetables and meat, and it can be customized to your taste preferences, such as adding red pepper flakes for spice. Overall, Keto Beef and Broccoli is a delicious, nutritious, and simple dish that satisfies cravings for Chinese takeout while adhering to the keto diet.
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It's a good alternative to Chinese takeout
Beef and broccoli is a popular Chinese restaurant dish. However, the sauces used in these restaurants often contain sugar or honey, which are not keto-friendly. As a result, keto beef and broccoli is a good alternative to Chinese takeout. It is a low-carb option that can be made at home, allowing you to control the ingredients and keep the dish keto-compliant.
Keto beef and broccoli is a simple, quick, and easy meal that can be prepared in 30 minutes or less. It is a one-pan dish, making cleanup a breeze. The recipe typically calls for flank steak or top sirloin, which are lean cuts of beef that offer a lot of flavor. These cuts of meat are sliced thinly and cooked with broccoli, garlic, ginger, and a soy sauce-based marinade.
To make keto beef and broccoli, you will need to marinate the beef ahead of time for about an hour. Then, you will cook the beef in a skillet or wok, remove it from the pan and set it aside. Next, you will cook the garlic and ginger, add the broccoli and sauce, and finally, return the beef to the pan to warm through and coat with the sauce.
The keto version of this dish does not compromise on flavor. It has rich umami flavors and can satisfy your cravings for Chinese takeout while keeping you on track with your keto diet. It is a healthy and delicious meal that can be enjoyed by the whole family.
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It's a one-pan meal, so easy to clean up
Keto Beef and Broccoli is a tasty, low-carb meal that can be cooked in one pan in just 30 minutes. It's an excellent option for a quick weeknight dinner that doesn't compromise on flavour. The best part about this meal is that it's not only easy to make, but it also makes cleanup a breeze!
The recipe typically calls for flank steak or top sirloin, which are lean cuts that offer great flavour. The beef is sliced thinly and cooked in a skillet or wok with oil, garlic, ginger, and other seasonings. Broccoli, the star vegetable of this dish, is cut into small florets to ensure even cooking and a crisp texture. It's then stir-fried until bright green and tender.
The sauce, which is what makes this dish so delicious, is typically made with tamari (gluten-free soy sauce), broth, sesame oil, sweeteners, garlic, and ginger. It's important to note that this sauce contains no added sugar or starch, making it perfect for the keto diet. To thicken the sauce, you can use a keto-friendly thickener like glucomannan or xanthan gum instead of cornstarch.
By using just one pan, you can easily cook the beef, broccoli, and sauce together, creating a tasty, healthy meal with minimal cleanup. Simply follow the recipe instructions, adding the ingredients to the pan in stages, and you'll have a delicious keto-friendly dish with hardly any mess to worry about afterward. So, not only does this recipe save you time in the kitchen, but it also makes cleanup a breeze, leaving you with more time to enjoy your delicious keto creation!
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Frequently asked questions
Keto Beef and Broccoli is a low-carb, Asian-inspired stir fry dish. It is a quick and easy meal that can be made in one pan in about 30 minutes.
You will need beef, broccoli, garlic, ginger, oil, and a sauce made from ingredients like tamari, broth, sesame oil, and sweeteners. You can also add in ingredients like green onion, toasted sesame seeds, and red pepper flakes.
Tender cuts of beef that can be sliced thinly, such as flank steak or top sirloin, are recommended for this dish.
Glucomannan and xanthan gum are keto-friendly thickeners that can be used instead of cornstarch.
Conventional beef and broccoli recipes often include cornstarch and sugar in the sauce. The keto version omits these ingredients and uses alternative thickeners and sweeteners to create a dish that is still full of flavor.
