Your Recipe

Beef and Broccoli Stir-Fry with Brown Rice (substitute chicken or tofu)

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Brauner Zucker 12.5g 48kcal
Knoblauch 6g 9kcal
Speisestärke 8g 30kcal
Sojasauce aus Soja und Weizen (Shoyu) 63.75g 34kcal
Sauce, Auster, servierfertig 36g 18kcal
Rind, Rinderfilet, Steak, trennbar mager und fett, auf 1/8" Fett getrimmt, alle Qualitäten, roh 500g 1005kcal
Broccoli, flower clusters, raw 142g 40kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 500g beef sirloin or flank steak, thinly sliced
• 2 cups broccoli florets
• 1 onion, sliced
• 2 garlic cloves, minced
• 1/4 cup soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon brown sugar
• 1 tablespoon cornstarch
• Cooked brown rice, for serving
Instructions:
1. In a small bowl, whisk together soy sauce, oyster sauce, brown sugar, and cornstarch. Set aside.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add beef and stir-fry until browned, about 2-3 minutes. Remove beef from skillet and set aside.
3. In the same skillet, add a little more oil if needed. Stir-fry broccoli, onion, and garlic until vegetables are tender-crisp, about 3-4 minutes.
4. Return beef to skillet. Pour sauce over beef and vegetables. Stir-fry for another 2-3 minutes, or until sauce has thickened and everything is heated through.
5. Serve beef and broccoli stir-fry over cooked brown rice.

Nährwertangaben 
Portionsgröße  230 g | ml
Menge pro Portion  311
1301
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  6.5g 32%
Natrium 1199mg 52%
Gesamte Kohlenhydrate  12g 5%
Ballaststoffe  1.7g 6%
Zucker  5.2g
Protein  28g 57%
Vitamin D 0mcg 0%
Kalzium 69mg 5%
Eisen  2.5mg 14%
Kalium 648mg 14%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.128 mg 11%
Riboflavin [B2] 0.217 mg 17%
Niacin [B3] 8.254 mg 52%
Pantothensäure [B5] 1.025 mg 21%
Vitamin B6 0.837 mg 49%
Cobalamin [B12] 1.349 mcg 0%
Folat [B9] 49.738 mcg 0%
Vitamin C 36.338 mg 40%
Vitamin D 0 mcg 0%
Vitamin E 0.459 mg 3%
Vitamin K 1.926 mcg 2%
Betain 20.415 mg 0%
Cholin 111.947 mg 20%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  12.5 g 5%
Sugars 5.2 g 10%
Ballaststoffe  1.7 g 6%
Carbohydrate 7.1 g 0%
Netto-Kohlenhydrate 7.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.641 g 0%
Arginin 1.815 g 0%
Asparaginsäure 2.543 g 0%
Cystein 0.356 g 0%
Glutaminsäure 4.305 g 0%
Glycin 1.639 g 0%
Histidin 0.863 g 0%
Isoleucin 1.253 g 0%
Leucin 2.166 g 0%
Lysin 2.275 g 0%
Methionin 0.691 g 0%
Phenylalanin 1.101 g 0%
Prolin 1.336 g 0%
Serin 1.108 g 0%
Threonin 1.1 g 0%
Tryptophan 0.198 g 0%
Tyrosin 0.877 g 0%
Valin 1.37 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 69.15 mg 5%
Kupfer 0.14 mg 16%
Fluorid 0.41 mcg 0%
Eisen  2.55 mg 14%
Magnesium 51.75 mg 12%
Mangan 0.34 mg 15%
Phosphor 299.17 mg 24%
Kalium 648.29 mg 14%
Selen 30.66 mcg 56%
Natrium 1198.81 mg 52%
Zink 4.81 mg 44%
andere
Nährstoff Menge  DV
Wasser 167.875 g 0%
Asche 4.88 g 0%