One-Pan Beef & Broccoli Recipe (2024)

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What is one serving of beef and broccoli? ›

Foods related to beef and broccoli

Beef and broccoli contains 341 calories per 217 g serving. This serving contains 23 g of fat, 23 g of protein and 12 g of carbohydrate. The latter is 3 g sugar and 3 g of dietary fiber, the rest is complex carbohydrate.

To thicken beef and broccoli, you can mix 1-2 tablespoons of cornstarch with a small amount of water to create a slurry. Add the slurry to the simmering sauce and stir until it thickens. Adjust the consistency as needed. Mix together a teaspoon of corn starch with enough water to dissolve it so it looks milky.

Beef and Broccoli (1 cup) contains 9.4g total carbs, 6g net carbs, 16.1g fat, 23.5g protein, and 267 calories.

The most well-rounded beef choice on the Panda Express menu is broccoli beef. It contains 150 calories, 7g total fat, 1.5g saturated fat, 13g carbohydrate, 9g protein, and 520mg sodium. Compared to the other beef items on the menu, it is lower in calories and higher in fiber than most.

Beef provides protein, vitamins and minerals. A typical serving size for beef and other meat is 3 ounces, which is about the size of a deck of cards. A 3-ounce serving of lean ground beef has about 180 calories, 10 grams of fat and 15 percent of the daily recommendation for iron.

Broccoli. One serving is 1 cup of cooked, fresh or frozen broccoli (about 30 calories).

The sauce is a combination of beef stock, light and dark soy sauce, Chinese rice wine (you can swap for sherry if you haven't got rice wine), sesame oil, sugar, white pepper and black pepper. Fry up slices of very thinly sliced flank/skirt steak. Remove from the pan, then fry up plenty of tenderstem broccoli.

Beef and Broccoli Ingredients

Sauces and oils: This beef and broccoli recipe calls for oyster sauce, sesame oil, and soy sauce. Sherry: Cooking sherry adds a sweet, nutty flavor to the beef and broccoli. Sugar: White sugar lends a hint of sweetness. Cornstarch: A teaspoon of cornstarch thickens the sauce.

Add as much as you want! Sriracha – Or Sambal Oelek which is just a chili garlic sauce that is a must in my opinion! Beef broth (low sodium) – Chicken or veggie stock will work in place of beef broth if that's what you have handy. The flavor, though, will be a lot deeper and more authentic with beef broth.

Beef and broccoli is a simple dish of stir-fried beef and broccoli tossed in a light sauce. It's a relatively healthy dish that's low in carbs and high in protein. However, it's often made with fatty cuts of beef. One cup (217 grams) contains 336 calories, 23 grams of fat, and 23 grams of protein ( 5 ).

How to make Beef tender like Chinese restaurants? ›

Hy-vee Chinese Beef With Broccoli (1 serving) contains 15g total carbs, 13g net carbs, 9g fat, 9g protein, and 190 calories.

Panda Express entrees and sides contain zero grams of trans fat per serving and adds no MSG in their food. Panda Express uses only 100% pure soybean oil in the preparation of recipes.

Broccoli Beef This is a great option for meat and veggie lovers. With a mix of dark greens and loaded protein, it provides a richer choice compared to other beef options listed on the menu. The broccoli beef has the lowest amount of saturated fat, at 1.5 g, and pretty low sodium at 520mg.

Beef and broccoli

One cup (217 grams) contains 336 calories, 23 grams of fat, and 23 grams of protein ( 5 ). You can reduce the fat content by asking for steamed instead of stir-fried broccoli and asking if it's possible to serve the sauce on the side.

A standard serve is about 75g (100–350kJ) or: ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin) ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt) 1 cup green leafy or raw salad vegetables.

When it comes to beef and your health, you can rest easy knowing that along with being delicious, beef contains important nutrients that your body needs. In just one 3 oz. cooked serving, you're getting 10 essential nutrients, including about half your Daily Value for protein!