Beef and broccoli stir-fry — with crisp florets and a ginger garlic glaze

What changes—and what stays

From restaurant versions with more oil and sauce often reach 520–680 kcal to 395 calories

Double the broccoli, choose lean beef and use a reduced sauce with 16 grams of oil. Ginger, garlic, toasted sesame and oyster-style umami sharpen the simple ingredients.

Ingredients for 6

Measure first; timing is part of how this recipe uses less fat.

• 900 glean beef flank
• 1.4 kgbroccoli
• 350 gonion
• 30 gginger
• 25 ggarlic
• 16 goil
• 50 mlreduced-sodium soy sauce
• 30 goyster sauce
• 24 gcornstarch

Method

Each step includes heat, a visible cue, and a recovery.

1

Step 1 · follow the visible cue

Blanch and dry broccoli

Cook florets for ninety seconds, chill briefly and drain until surface-dry.

Look for: Broccoli is vivid green and still firm at the stem.

2

Step 2 · follow the visible cue

Velvet the beef lightly

Slice across the grain and coat with soy, starch and a spoon of water.

Look for: Slices are separate under a thin coating.

3

Step 3 · follow the visible cue

Sear beef in batches

Brown beef quickly in a smoking-hot wok and remove before fully cooked.

Look for: Dark edges surround a tender centre with no released water.

4

Step 4 · follow the visible cue

Glaze everything briefly

Cook ginger and garlic, add the reduced sauce, then toss beef and broccoli once.

Look for: A thin glaze clings and broccoli remains crisp.

Calories at the same serving size

The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.

Frequently asked questions