Leena Watts
Beef and broccoli is a popular Chinese dish that can easily be adapted to fit a keto diet. The keto version of the dish typically involves stir-frying beef and broccoli with a soy sauce-based marinade that is free from sugar and starch. The beef is usually flank steak or top sirloin, sliced thinly against the grain, while the broccoli is cut into small florets to ensure even cooking. The dish can be served with cauliflower rice or green onion and toasted sesame seeds as a garnish. With bold umami flavours and minimal ingredients, keto beef and broccoli is a tasty, low-carb option that can be prepared and cooked in under 30 minutes.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 3.3g net carbs per serving, 6g net carbs per serving, or 10g net carbs per serving |
| Preparation time | 30 minutes |
| Ingredients | Beef, broccoli, avocado oil, butter, olive oil, onions, garlic, ginger, soy sauce, coconut aminos, fish sauce, toasted sesame oil, red pepper flakes, Chinese hot mustard, green onions, sesame seeds, xanthan gum, glucomannan, cornstarch, arrowroot, water |
| Utensils | Wok, cast iron skillet |
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What You'll Learn
- Keto Beef and Broccoli is a low-carb alternative to Chinese takeout
- The dish is a quick and easy meal, perfect for a weeknight
- It is a tasty and healthy option, offering protein and vegetables in one dish
- The beef and broccoli are cooked in a wok or skillet with oil, garlic, and ginger
- The sauce is thickened with a keto-friendly thickener like glucomannan or xanthan gum
Keto Beef and Broccoli is a low-carb alternative to Chinese takeout
Keto Beef and Broccoli: A Low-Carb Alternative to Chinese Takeout
Keto Beef and Broccoli is a delicious and easy-to-make dish that you can prepare in just 30 minutes. It is a low-carb alternative to Chinese takeout, offering protein and vegetables in one dish. The recipe typically includes beef, broccoli, garlic, ginger, and a soy sauce-based marinade.
To prepare the dish, start by marinating the beef in a mixture of coconut aminos, ginger, and garlic for about an hour. You can also use tamari or low-sodium gluten-free soy sauce as substitutes. Flank steak or top sirloin are good choices for the beef, as they are tender and cook quickly. Remember to slice the meat thinly against the grain.
For the broccoli, use fresh broccoli florets and cut them into small, even-sized pieces for the best results. You can also blanch the broccoli in boiling water for two minutes before stir-frying.
Heat some avocado or olive oil in a wok or cast-iron skillet over medium-high heat. Add the sliced beef and cook until browned, without stirring too much. Transfer the beef to a plate and set it aside.
Next, add butter, olive oil, and onions to the skillet and cook until the onions are caramelized and tender. This step adds depth of flavor to the dish. Return the beef to the pan, along with the broccoli florets, and cook until the broccoli is bright green and crisp-tender.
Finally, add the reserved marinade to the pan and cook for a few more minutes. You can also thicken the sauce with a keto-friendly thickener like glucomannan or xanthan gum, or use cornstarch if you're not strictly counting carbs. Serve the Keto Beef and Broccoli over cauliflower rice for a complete, low-carb meal.
With its bold umami flavors, this dish satisfies your cravings for Chinese takeout while keeping the carb count low. It's a quick, tasty, and healthy option for any night of the week.
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The dish is a quick and easy meal, perfect for a weeknight
Keto beef and broccoli is a quick and easy meal that can be prepared in under 30 minutes. It is a tasty, low-carb alternative to Chinese takeout. The dish is perfect for a weeknight as it requires minimal ingredients and can be prepared in a single pan, making cleanup a breeze.
To make keto beef and broccoli, you'll start by marinating the beef. Slice the beef into thin strips, cutting against the grain, and then add it to a bag or bowl with coconut aminos, ginger, and garlic. Allow the beef to marinate for about an hour in the refrigerator. While the beef is marinating, you can prepare the broccoli by cutting it into small florets.
Once the beef has finished marinating, drain it, reserving the marinade for the stir-fry sauce. Heat oil in a large skillet or wok over medium-high heat. Add the beef to the pan and stir-fry until browned, which should take around 1-3 minutes to under 5 minutes. Remove the beef from the pan and set it aside.
Next, add more oil to the pan, along with the broccoli florets. Stir-fry the broccoli until it turns bright green and becomes crisp-tender, being careful not to overcook it. Remove the broccoli from the pan and set it aside.
Now, it's time to make the sauce. Add the reserved marinade to the pan, along with additional ingredients like butter, olive oil, onions, garlic, ginger, sesame oil, chili garlic sauce, soy sauce, monk fruit, and broth. Whisk the ingredients together and bring the sauce to a simmer.
Finally, return the cooked beef and broccoli to the pan with the sauce and warm through. You can also add fish sauce, toasted sesame oil, and green onions for extra flavor. Serve the keto beef and broccoli immediately while it's still hot.
Keto beef and broccoli is a delicious and healthy meal that your family will love. It's a great option for a quick weeknight dinner, and you can even double the batch to enjoy as meal prep throughout the week.
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It is a tasty and healthy option, offering protein and vegetables in one dish
Keto Beef and Broccoli is a tasty and healthy option, offering protein and vegetables in one dish. It is a low-carb, Asian-inspired stir fry with rich umami flavours. The dish is quick and easy to make, taking only 30 minutes from start to finish. It is a great option for a weeknight meal as it requires minimal ingredients and is a good way to use up leftover vegetables and meat.
The key to this dish is using tender cuts of beef such as flank steak or top sirloin steak, sliced thinly against the grain. The beef is stir-fried with fresh broccoli florets, cut into small pieces to ensure even cooking. The beef and broccoli are cooked separately and then combined with a delicious sauce. The sauce is typically made with ingredients such as garlic, ginger, sesame oil, soy sauce, and broth, and thickened with a keto-friendly thickener like glucomannan or xanthan gum.
Keto Beef and Broccoli is a healthy and satisfying alternative to Chinese takeout, with a fraction of the carbs. It is a versatile dish that can be customised to your taste preferences, such as adding red pepper flakes for spice or serving it with cauliflower rice for a keto-friendly option.
This dish is a favourite among those following a keto diet as it offers a tasty and convenient way to enjoy a classic Chinese dish while adhering to their dietary restrictions. It is a well-loved meal that can be easily prepared and enjoyed in the comfort of your own home, eliminating the need to wait for a table at a crowded restaurant.
Overall, Keto Beef and Broccoli is a delicious and nutritious option that combines protein and vegetables in a flavourful and convenient dish. It is a great choice for those seeking a quick, healthy, and keto-friendly meal.
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The beef and broccoli are cooked in a wok or skillet with oil, garlic, and ginger
To cook keto beef and broccoli in a wok or skillet, you'll first need to marinate the beef. Place your sliced beef in a small bag with coconut aminos, ginger, and garlic. Let this marinate for an hour in the fridge. When you're ready to cook, drain the beef but keep the liquid for later as this will form your stir-fry sauce.
Next, heat your wok or skillet over medium-high heat and add some oil. Swirl it around to coat the pan. When the oil is shimmering, add the beef. Cook for around 30 seconds on each side or until browned. Remove the beef from the wok or skillet and set aside.
Now add the garlic and ginger to the pan. Cook, stirring, until fragrant. Then, add the broccoli and sauce. Stir-fry the broccoli for around three minutes—you want it to remain crisp. Finally, add the beef back to the wok or skillet with the broccoli and sauce, and heat through.
You can serve this keto beef and broccoli dish with cauliflower rice or green onion and toasted sesame seeds.
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The sauce is thickened with a keto-friendly thickener like glucomannan or xanthan gum
Keto Beef and Broccoli is a delicious, low-carb alternative to the classic Chinese takeout dish. The key to making this dish keto-friendly is to avoid using sugar and starch in the sauce. While traditional recipes may use honey, sugar, or cornstarch to thicken the sauce, these ingredients are not suitable for a keto diet.
Instead, keto cooks can use keto-friendly thickeners like glucomannan or xanthan gum to achieve the desired consistency without adding carbs. Glucomannan is a keto-friendly thickener that can be used in place of cornstarch. It helps to bind the sauce together and create a smooth, cohesive texture. Alternatively, xanthan gum can be used in a similar manner and provides the same thickening effect. These keto-friendly thickeners allow you to create a sauce that is both delicious and compliant with your dietary restrictions.
When preparing the beef, it is recommended to use flank steak or top sirloin steak, as these cuts are tender and cook quickly. Be sure to slice the meat thinly against the grain to ensure optimal texture and cooking time. For the broccoli, opt for fresh florets and cut them into small, even-sized pieces to ensure uniform cooking.
To prepare the sauce, whisk all the ingredients together until well combined and set it aside. The sauce can be made ahead of time and stored in the refrigerator until ready to use. When cooking the beef and broccoli, it is important to stir-fry them separately to ensure even cooking and to avoid overcooking.
By using keto-friendly thickeners like glucomannan or xanthan gum, you can create a delicious and satisfying Keto Beef and Broccoli dish that rivals any takeout option. This dish is a perfect example of how a few simple ingredient swaps can make a classic dish accessible and enjoyable for those following a keto diet.
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Frequently asked questions
Keto Beef and Broccoli is a classic Chinese dish with rich umami flavours. It is a low-carb, keto-friendly version of the traditional beef and broccoli dish.
You will need the following ingredients: beef (flank steak or top sirloin), broccoli, avocado oil, butter, olive oil, onions, garlic, ginger, soy sauce, vinegar, and sesame oil.
First, slice the beef thinly against the grain. Then, heat oil in a pan and add the beef, cooking until browned. Remove the beef from the pan and set aside. Next, add onions, butter, and olive oil to the pan and cook until the onions are caramelized. Finally, add the broccoli, garlic, ginger, soy sauce, vinegar, and sesame oil to the pan and cook until the broccoli is tender.
Keto beef and broccoli is a quick and easy dish to make. It typically takes around 10- 30 minutes to prepare and cook.
