Beef and Broccoli StirFry

This quick and easy stir-fry recipe is packed with flavor and is also rich in iron, perfect for a high-iron meal. The lean beef and broccoli provide an extra iron boost and the stir-frying method retains the nutrients.

Ingredients:

• ½ pound lean beef, sliced into thin strips (GI: 0)
• 2 tablespoons cornstarch (GI: 85)
• 1 head broccoli, chopped into small florets (GI: 15)
• 1 tablespoon olive oil (GI: 0)
• 1 tablespoon minced garlic (GI: 0)
• 1 tablespoon soy sauce (GI: 20)
• 1 tablespoon hoisin sauce (GI: 56)
• ½ tablespoon sesame oil (GI: 0)
• Salt and pepper to taste (GI: 0)

Cooking Instructions:

1. In a mixing bowl, add the beef strips and sprinkle the cornstarch over them. Toss until the beef is coated with cornstarch.
2. In a wok or large skillet, heat oil over medium-high heat. Add the minced garlic and stir-fry for 30 seconds.
3. Add the beef strips to the wok and stir-fry until they are browned and cooked, this will take around 3-5 minutes depending on the size of strips.
4. Add broccoli florets and stir to combine with the beef.
5. In a small mixing bowl, whisk together the soy sauce, hoisin sauce, and sesame oil. Add this sauce to the wok.
6. Continue to stir-fry until the broccoli is cooked yet still crunchy, and the sauce has thickened. This will take around 3-5 minutes more.
7. Turn off the heat and season with salt and pepper. Serve hot with a side of brown rice or quinoa if desired.

Flavor Profile:

This stir-fry offers a savory and slightly sweet flavor profile from the combination of beef and hoisin sauce, and the crunchiness of the broccoli adds a nice texture to the dish.

Serving Size:

This recipe serves 2 people, but you can adjust the portions accordingly.

Nutritional Facts: