Introduction
Keto Low Carb Beef and Broccoli is a delicious and healthy twist on a classic Chinese takeout dish. Packed with protein, healthy fats, and low in carbs, this meal fits perfectly into a keto lifestyle. It’s easy to make, incredibly satisfying, and offers all the flavors you crave without the added sugars and starches.
The History
Beef and Broccoli is a popular dish in Chinese-American cuisine, known for its savory flavors and quick preparation. It became a staple in the U.S. during the mid-20th century as Chinese restaurants adapted traditional dishes to American tastes. The keto version replaces sugary sauces and high-carb thickeners with low-carb alternatives while preserving the iconic flavor profile.
Ingredients Breakdown
- Beef: Use flank steak or sirloin, sliced thinly for quick cooking and tenderness.
- Broccoli: Fresh or frozen florets, packed with fiber and vitamins.
- Soy Sauce or Coconut Aminos: Adds umami flavor with lower carbs.
- Garlic and Ginger: Freshly minced for aromatic depth.
- Sesame Oil: Provides a rich, nutty flavor.
- Beef Broth: Enhances the savory profile.
- Xanthan Gum: A low-carb thickener to create a glossy sauce.
- Olive Oil or Avocado Oil: Healthy fats for cooking.
- Red Pepper Flakes (optional): Adds a hint of heat.
Step-by-Step Recipe
- Prepare the Beef: Slice the beef thinly against the grain. Season with a pinch of salt and pepper.
- Cook the Broccoli: Steam or stir-fry the broccoli until tender-crisp. Set aside.
- Sear the Beef: Heat olive oil in a large skillet over high heat. Add the beef and cook until browned. Remove and set aside.
- Make the Sauce: In the same skillet, add a bit more oil, garlic, and ginger. Stir until fragrant. Pour in soy sauce (or coconut aminos) and beef broth. Stir in a pinch of xanthan gum and cook until the sauce thickens.
- Combine: Return the beef and broccoli to the skillet, tossing to coat everything in the sauce.
- Finish: Drizzle with sesame oil and sprinkle with red pepper flakes if desired. Serve hot.
Tips
- Cut Against the Grain: This ensures tender beef slices.
- Use High Heat: For quick searing and caramelization.
- Don’t Overcook Broccoli: Keep it slightly crunchy for texture.
- Add Mushrooms or Bell Peppers: For variety and extra nutrients.
Variations and Customizations
- Spicy Beef and Broccoli: Add more red pepper flakes or a dash of chili oil.
- Garlic Lover’s Version: Double the garlic for extra flavor.
- Coconut Cream Twist: Stir in coconut cream for a creamy, keto-friendly sauce.
- Low-Sodium Option: Use coconut aminos and low-sodium broth.
Health Considerations and Nutritional Value
This dish is rich in protein and healthy fats, while being low in carbohydrates, making it ideal for keto diets. Broccoli offers fiber, vitamin C, and antioxidants. The use of healthy oils provides heart-friendly fats. Opting for coconut aminos instead of soy sauce can reduce sodium intake.
Estimated Nutrition per Serving:
- Calories: 350
- Protein: 28g
- Fat: 22g
- Carbs: 6g (Net Carbs: 4g)
- Fiber: 2g
FAQ
Q: Can I make this dish ahead of time?
A: Yes, store it in an airtight container for up to 3 days. Reheat in a skillet for best texture.
Q: Can I use frozen broccoli?
A: Absolutely! Just adjust the cooking time to ensure it stays tender-crisp.
Q: Is this dish gluten-free?
A: Yes, if you use coconut aminos instead of soy sauce.
Keto Low Carb Beef and Broccoli
Ingredients
- 1 lb Flat Iron steak thinly sliced against the grain
- 1/2 lb Broccoli cut into small florets
- 1/4 cup Coconut Oil
- 1 tsp Toasted Sesame Oil
- 1 tsp Fish Sauce
Beef and Broccoli Marinade
- 1/4 cup Coconut Aminos
- 1 tsp Root ginger peeled and grated do not use powdered ginger!
- 2 cloves Garlic chopped
Instructions
- Scroll up to watch the recipe video!
- Cut the Flat Iron Steak into very thin slices against the grain.
- Add the sliced beef to a small bag with coconut aminos,ginger, and garlic. Let marinate for 1 hour in the fridge.
- When you are ready to cook, drain the beef from the marinade but reserve the liquid for later, this will be the stir fry sauce.
- Blanch the broccoli for two minutes in boiling water, then drain it really well.
- In a large wok or cast iron skillet, heat oil over medium-high heat then stir-fry beef until browned, 1-3 minutes. Remove from skillet.
- Stir-fry broccoli until crisp-tender, for about 3 minutes, then add the remaining marinade and cook for two more minutes.
- Return the beef to the pan with the broccoli and warm through, add the fish sauce and toasted sesame oil, then serve hot.