Beef Vegetable Stir-Fry
626
Calories
53g
Protein
55g
Carbs
22g
Fat
Beef strips and crisp vegetables tossed in tamari over brown rice. Quick, savory, and hearty.
Kcal 626 · Protein 53 g · Carbs 55 g · $ 4.00 per serving
Protein 53g · Carbs 55g · Fat 22g
10 min
Prep
13 min
Cook
$ 4
Per Plate
626
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 5 oz beef strips
- 1 cup cooked broccoli (from about 1.5 cups raw florets)
- 1 cup cooked bok choy (from about 2 cups raw, chopped)
- 1 tbsp tamari
- 1 cup cooked brown rice
- 1 tsp olive oil
- 10 oz beef strips
- 2 cups cooked broccoli (from about 3 cups raw florets)
- 2 cups cooked bok choy (from about 2 cups raw, chopped)
- 2 tbsp tamari
- 2 cups cooked brown rice
- 2 tsp olive oil
- 20 oz beef strips
- 4 cups cooked broccoli (from about 6 cups raw florets)
- 4 cups cooked bok choy (from about 2 cups raw, chopped)
- 4 tbsp tamari
- 4 cups cooked brown rice
- 4 tsp olive oil
- 30 oz beef strips
- 6 cups cooked broccoli (from about 9 cups raw florets)
- 6 cups cooked bok choy (from about 2 cups raw, chopped)
- 6 tbsp tamari
- 6 cups cooked brown rice
- 6 tsp olive oil
- 40 oz beef strips
- 8 cups cooked broccoli (from about 12 cups raw florets)
- 8 cups cooked bok choy (from about 2 cups raw, chopped)
- 8 tbsp tamari
- 8 cups cooked brown rice
- 8 tsp olive oil
Before You Start
Slice the beef into thin strips and pat them dry, cut the broccoli into florets, chop the bok choy, and warm the rice so the pan stays hot and fast.
How To Make It
- Get a wok or wide pan very hot with the olive oil, about 1 minute, until the oil shimmers and a strip sizzles on contact.
- Add the beef strips in one layer and cook, turning once, 3 to 4 minutes, until browned outside and it reaches 145°F, then move it to a plate and let it rest 3 minutes.
- Add the broccoli to the same hot pan and stir fry, 3 to 4 minutes, until bright green and crisp tender.
- Add the bok choy and stir fry, 2 to 3 minutes, until the leaves wilt and the stems are just tender.
- Return the beef, pour in the tamari, and toss together over the heat, about 1 minute, until everything is glossy and coated.
- Spoon over the warm brown rice and serve.
Fix It: If the beef turns gray instead of browning, the pan was not hot enough; cook it in two smaller batches so it sears instead of steaming.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 13 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories626
- Protein53g
- Carbs55g
- Fat22g
- Fiber9g
- Sodium1088mg
Bonus Benefits
- Steady Energy
- A Healthy Weight
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Whole-Grain Rice: fiber and steady carbs, reported to give lasting energy.
Olive Oil: good fat and polyphenols, reported to look after your heart.
Whole-Grain Rice: fiber and steady carbs, reported to give lasting energy.
Olive Oil: good fat and polyphenols, reported to look after your heart.
Tools For This Recipe
That link pays me sometimes. I'm a Digital Personal Chef, not a saint. No spam, unsubscribe anytime. Talk to your Doctor.