Broccoli and Beef Stir-Fry - KNEP - Kentucky Nutrition Education Program


Broccoli and Beef Stir-Fry

Servings:Makes 8 servingsServing Size:1 cup


  • 1 pound lean beef steak, sliced diagonally across the grain into thin strips
  • 1 tablespoon plus ½ cup stir-fry sauce
  • 1 clove minced garlic
  • 4 tablespoons canola oil, divided
  • 1 medium red onion, cut into ½ inch dice
  • 1 sweet red pepper, cut into ½ inch dice
  • 1 medium yellow squash, cut into ¼ inch slices
  • 2 cups fresh broccoli florets
  • 1 cup cauliflower florets
  • ½ teaspoon crushed red pepper flakes


  1. Combine 1 tablespoon stir-fry sauce and minced garlic in a bowl. Add the beef strips. Let stand 15 minutes.
  2. Heat 1 tablespoon canola oil in a large skillet or wok.
  3. Add beef and stir fry for one minute. Remove beef from skillet.
  4. Heat the remaining 3 tablespoons canola oil in the skillet or wok. Add vegetables. Stir-fry for four minutes or until vegetables are crisp-tender.
  5. Return beef to skillet.
  6. Add the remaining ½ cup stir-fry sauce and red pepper flakes. Cook and stir 1 to 2 minutes longer, until heated through.
Source: Plate it up! Kentucky Proud Project.

180 calories; 10g fat; 1.5g saturated fat; 0g trans fat; 25 g cholesterol; 630 mg sodium; 9g carbohydrate; 2g fiber; 3g sugar; 15g protein.