High-protein beef stir-fry with crunchy broccoli

High-protein beef stir-fry with crunchy broccoli: a quick pan dish with beef, broccoli, garlic, onion, soy sauce and sesame.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 10 min
• Total time: 25 min
• Calories: 410 kcal per serving
• Protein: 46 g
• Fat: 21 g
• Carbs: 12 g

Ingredients

• 400 g beef
• 300 g broccoli
• 1 onion
• 2 cloves of garlic
• 2 tbsp olive oil
• 1 tbsp sesame seeds
• 1 pinch of pepper
• 3 tbsp soy sauce

Method

You’ll need: frying pan · chopping board · knife

1. Cut the beef into thin strips and season with pepper. Break the broccoli into small florets and finely chop the onion and garlic.
2. Heat olive oil in a large frying pan and sear the beef briefly over a high heat until it takes on colour. Then take it out of the pan.
3. Add a little more olive oil to the pan and briefly sweat the onion and garlic. Add the broccoli and fry until tender-crisp.
4. Return the beef to the pan and toss everything with the soy sauce. Leave it in the pan briefly so the flavours come together.
5. If you like, briefly toast the sesame seeds without any extra fat. Only sprinkle them over the stir-fry at the end.
6. Serve the beef stir-fry straight from the pan while the broccoli is still crunchy.

Good to know

When it needs to be quick, a stir-fry like this is always rewarding. Hearty, warm and with plenty of bite – just right for an easy evening after work.

Swaps

Beef → chicken breast (a little milder) | soy sauce → tamari (gluten-free alternative with a similar flavour) | sesame seeds → chopped almonds (also provide unsaturated fatty acids and some magnesium; contain tree nuts) | broccoli → green beans (also provide fibre, with a pleasant bite)

Allergens

Contains soya, sesame and gluten (soy sauce). For children, season mildly and cook the meat right through; in pregnancy, also make sure the beef is cooked right through.

Dairy-free recipes