If you are looking for a nutritious and delicious meal, Beef & Broccoli with Rice is one dish you should definitely try. This dish is packed with flavor and is perfect for a quick and easy dinner. With only 230 Calories per serving, it's a great choice for anyone who is looking to eat healthy while still enjoying a tasty meal.
This dish is made with juicy beef, fresh broccoli, and fluffy rice. It's a great source of Protein, vitamins, and minerals that your body needs to stay healthy. Beef is an excellent source of iron and protein, while broccoli is full of fiber, vitamins C and K, and antioxidants. Rice is a great source of energy and also contains some essential vitamins and minerals.
In this article, we'll explore how to cook Beef & Broccoli with Rice, its Nutritional benefits, and much more.
Calories in Beef and Broccoli with Rice
One cup (213 g) of Beef & Broccoli with Rice contains 230 Calories. This makes it a great choice for anyone who is watching their calorie intake.
What are the Ingredients in Beef and Broccoli with Rice?
To make Beef & Broccoli with Rice, you will need the following Ingredients:
- 1 pound beef sirloin, sliced thinly
- 3 cups broccoli florets
- 2 cups cooked rice
- 2 cloves garlic, minced
- 1/4 cup soy sauce
- 1/4 cup brown sugar
- 1 tablespoon cornstarch
- 1 tablespoon sesame oil
- 1/4 teaspoon red pepper flakes (optional)
You can also add other vegetables like carrots, bell peppers, or onions to make this dish even more delicious and nutritious.
How to Cook Beef and Broccoli with Rice?
Here's how you can make Beef & Broccoli with Rice:
- Cook the rice according to package instructions.
- Heat the sesame oil in a pan over medium-high heat. Add the sliced beef and cook for 4-5 minutes until browned.
- Add the garlic and red pepper flakes (if using) and cook for another minute.
- Add the broccoli to the pan and stir-fry for 2-3 minutes until tender-crisp.
- In a small bowl, whisk together the soy sauce, brown sugar, and cornstarch. Pour the sauce over the beef and broccoli and stir-fry for another minute until the sauce thickens.
- Serve the Beef & Broccoli with Rice and enjoy!
What are the Nutritional Benefits of Beef and Broccoli with Rice?
Beef & Broccoli with Rice is a great source of several essential nutrients. Here are some of the Nutritional benefits:
- Protein: Beef is a great source of protein, which is important for building and repairing muscles.
- Fiber: Broccoli is high in fiber, which helps to promote digestion and prevent constipation.
- Vitamins: Broccoli is rich in vitamins C and K, while beef contains several B vitamins.
- Minerals: Beef is a good source of iron and zinc, while rice provides some magnesium and phosphorus.
- Antioxidants: Broccoli contains several antioxidants that can help to reduce inflammation and prevent chronic diseases.
How Much Cholesterol is in Beef and Broccoli with Rice?
One cup of Beef & Broccoli with Rice contains about 45 mg of Cholesterol. This is about 15% of the recommended daily intake for an average adult.
How Much Fat is in Beef and Broccoli with Rice?
One cup of Beef & Broccoli with Rice contains about 7 g of Fat, of which 2 g are saturated fats. This is about 11% of the recommended daily intake of fat for an average adult.
What is the Sodium Content in Beef and Broccoli with Rice?
One cup of Beef & Broccoli with Rice contains about 556 mg of Sodium. This is about 24% of the recommended daily intake of sodium for an average adult.
What is the Protein Content in Beef and Broccoli with Rice?
One cup of Beef & Broccoli with Rice contains about 20 g of Protein. This is about 40% of the recommended daily intake of protein for an average adult.
Are There any Other Health Benefits of Beef and Broccoli with Rice?
Yes, Beef & Broccoli with Rice has several other Health Benefits. Some of them include:
- Reduced inflammation: The antioxidants in broccoli can help to reduce inflammation in the body, which can help to prevent chronic diseases like heart disease and cancer.
- Increased energy: Rice is a great source of carbohydrates, which your body needs for energy. Eating Beef & Broccoli with Rice can help to boost your energy levels and keep you feeling full for longer.
- Improved digestion: The fiber in broccoli can help to promote healthy digestion and prevent constipation.
What is the Serving Size of Beef and Broccoli with Rice?
One cup (213 g) is the standard Serving Size for Beef & Broccoli with Rice. This serving size contains 230 Calories, as well as other essential nutrients like Protein, fiber, vitamins, and minerals.
Good nutrition is a vital part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health and wellbeing.
Frequently Asked Questions about Beef & Broccoli with Rice:
1. How many Calories are in a cup of Beef & Broccoli with Rice?
One cup of Beef & Broccoli with Rice contains 230 calories.
2. Is Beef & Broccoli with Rice a healthy meal option?
It can be a healthy meal option if it is made with lean beef and plenty of vegetables. However, depending on how it is prepared, it can also be high in Sodium and unhealthy Fats.
3. Does Beef & Broccoli with Rice contain gluten?
The rice in Beef & Broccoli with Rice does not contain gluten, but some recipes or store-bought options may use soy sauce which contains gluten. It is important to check the Ingredients before consuming.
4. What are the Nutritional benefits of Beef & Broccoli with Rice?
Beef & Broccoli with Rice can be a good source of Protein, fiber, and various vitamins and minerals such as vitamin C, vitamin K, and potassium. The broccoli is also a good source of antioxidants.
5. How can I make Beef & Broccoli with Rice at home?
There are many recipes available online for making Beef & Broccoli with Rice at home. Typically, it involves stir-frying sliced beef and broccoli in a sauce made of garlic, ginger, soy sauce, and other seasonings, and then serving it over cooked rice.