If you're looking for a delicious and healthy meal option, look no further than beef and broccoli. One cup (204 g) of this dish contains around 250 calories, making it a great option for those watching their caloric intake. In this article, we'll take a closer look at the nutritional value, health benefits, and preparation of this popular dish.
Beef and broccoli is packed with essential vitamins and minerals, including vitamin C, vitamin K, and calcium. Broccoli is also high in fiber, which can help keep you feeling full and satisfied between meals. Beef is a great source of protein and iron, making it an excellent choice for those looking to increase their muscle mass or improve their overall well-being.
Whether you're looking for a hearty meal to fuel your day or a nutritious dinner to wind down with, beef and broccoli has something to offer everyone. Read on to learn more about this tasty dish and how you can incorporate it into your meal prep routine.
What are the nutritional value of Beef and Broccoli?
Beef and broccoli is a nutrient-dense dish that is packed with essential vitamins and minerals. One cup (204 g) of this dish typically contains:
- 250 calories
- 10 g fat
- 6 g saturated fat
- 570 mg sodium
- 16 g carbohydrates
- 4 g fiber
- 10 g sugar
- 24 g protein
In addition to these macronutrients, beef and broccoli is also high in vitamin C, vitamin K, vitamin A, calcium, and iron. These nutrients help support your immune system, bone health, and muscle function, among other benefits.
What are the health benefits of Beef and Broccoli?
Beef and broccoli is not only delicious, but it also offers a variety of health benefits. Some of the key benefits of this dish include:
- High in protein: Beef is a great source of protein, which is essential for building and repairing muscles and tissues.
- High in fiber: Broccoli is high in fiber, which can help keep you feeling full and satisfied between meals and support digestive health.
- Rich in vitamins and minerals: Beef and broccoli are both packed with essential vitamins and minerals, including vitamin C, vitamin K, vitamin A, calcium, and iron.
- May help support weight loss: Due to its high protein and fiber content, beef and broccoli can help support weight loss and weight management.
By incorporating beef and broccoli into a balanced diet, you can reap the many health benefits this dish has to offer.
How many calories are in Beef and Broccoli?
One cup (204 g) of beef and broccoli typically contains around 250 calories. However, the exact calorie count can vary depending on the recipe and preparation of the dish.
What are the ingredients in Beef and Broccoli?
The key ingredients in beef and broccoli include:
- Beef: Typically flank steak or sirloin steak
- Broccoli: Fresh or frozen
- Garlic: Minced or chopped
- Soy sauce: Low-sodium soy sauce is recommended
- Black pepper: Freshly ground black pepper
- Cornstarch: Used to thicken the sauce
- Vegetable oil: Used for cooking the beef and broccoli
Additional seasonings and ingredients can be added based on personal preferences and the recipe being used.
What is the serving size of Beef and Broccoli?
The typical serving size for beef and broccoli is around one cup (204 g). However, this can vary based on personal preferences and dietary needs.
How to prepare Beef and Broccoli?
To prepare beef and broccoli, follow these simple steps:
- Cut the beef into thin strips and marinate in soy sauce and cornstarch for at least 30 minutes.
- Blanch the broccoli in boiling water for 2-3 minutes, then drain and set aside.
- Heat oil in a wok or pan over high heat. Add the beef and cook for 2-3 minutes or until browned. Remove from the pan and set aside.
- Add garlic and black pepper to the pan, then stir in the broccoli and beef. Cook for 2-3 minutes or until heated through.
- Stir in the soy sauce and cornstarch mixture, and cook for an additional 1-2 minutes or until the sauce has thickened.
Garnish with green onions or sesame seeds, if desired, and serve hot over rice or noodles.
What are the different variations of Beef and Broccoli?
While traditional beef and broccoli is delicious, there are many different variations of this dish to try. Some popular variations include:
- Chicken and broccoli: Substitute chicken for beef for a lighter option.
- Vegetarian or vegan beef and broccoli: Substitute tofu or seitan for the meat, and use a soy sauce substitute to make the dish vegan-friendly.
- Spicy beef and broccoli: Add red pepper flakes or chili paste to give the dish a spicy kick.
- Mushroom beef and broccoli: Add sliced mushrooms to the dish for an earthy and flavorful twist.
Be creative and experiment with different ingredients and seasonings to find your favorite variation of this classic dish.
Where to buy Beef and Broccoli ingredients?
You can buy the ingredients for beef and broccoli at most grocery stores and supermarkets. Look for fresh flank or sirloin steak, or opt for pre-cut beef stir-fry strips for a quicker option. Fresh or frozen broccoli can be found in the produce section, and the other ingredients can typically be found in the Asian foods aisle.
How to store Beef and Broccoli leftovers?
Leftover beef and broccoli can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or on the stove until heated through before serving.
What are the best side dishes for Beef and Broccoli?
Beef and broccoli pairs well with a variety of side dishes, including:
- Steamed rice or brown rice
- Stir-fried noodles
- Roasted vegetables
- Spring rolls or egg rolls
- Miso soup or hot and sour soup
Choose a side dish that complements the flavors and textures of the beef and broccoli dish, and enjoy a well-rounded and satisfying meal.
Beef and broccoli is a delicious and healthy meal option that offers a wide range of essential nutrients and health benefits.
5 FAQ About Beef and Broccoli
1. What is Beef and Broccoli?
Beef and Broccoli is a popular Chinese-American dish that consists of strips of beef and broccoli cooked in a savory sauce. It is typically served over rice.
2. What are the calories in Beef and Broccoli?
A one-cup serving of Beef and Broccoli contains 250 calories.
3. Is Beef and Broccoli healthy?
Beef and Broccoli can be a healthy option when made with lean beef and plenty of fresh broccoli. However, the dish can be high in sodium and unhealthy fats if it is made with a heavy sauce.
4. How is Beef and Broccoli typically prepared?
Beef and Broccoli is typically prepared by stir-frying strips of beef and broccoli in a wok or large pan. The dish is then coated in a sauce made from soy sauce, oyster sauce, and cornstarch, among other ingredients. It is often garnished with sesame seeds or green onions.
5. Can Beef and Broccoli be made at home?
Yes, Beef and Broccoli can be easily made at home using fresh ingredients and a few key seasonings. There are many recipes available online that provide step-by-step instructions for making this delicious dish.