Garlic Butter Beef and Broccoli Stir Fry

Description

Thinly sliced beef quickly stir-fried with broccoli florets in a savory garlic butter sauce. This classic-inspired dish stays pure protein and veg for maximum keto satisfaction and bold umami notes. High-heat cooking keeps everything tender-crisp; ready in 15 minutes.

Cultural Background

Beef and broccoli is an American-Chinese dish that originated in the United States in the 1920s, created by Chinese immigrants in California who adapted traditional Cantonese stir-fry techniques. It draws inspiration from the Chinese dish Gai Lan Chao Niu Rou, which uses Chinese broccoli, but substitutes Western broccoli introduced by Italian immigrants. The fusion became a staple in Chinese-American restaurants, blending familiar ingredients with high-heat wok methods for a quick, flavorful meal.

Recipe Info

PREP TIME: 10 minutes
COOK TIME: 5 minutes
TOTAL TIME: 15 minutes
SERVINGS: 4
DIFFICULTY: Easy

Ingredients

• 1 lb flank steak or sirloin, thinly sliced against the grain
• 4 cups broccoli florets
• 4 tablespoons unsalted butter
• 6 cloves garlic, minced
• 2 tablespoons coconut aminos or low-sodium soy sauce
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1 tablespoon avocado oil or other high-smoke-point oil

Instructions

1. Pat the thinly sliced beef dry with paper towels and season lightly with salt and pepper; set aside while prepping other ingredients to ensure even cooking.
2. Heat a large wok or heavy skillet over high heat until very hot, about 1-2 minutes, then add the avocado oil and swirl to coat the surface.
3. Add the sliced beef in a single layer without overcrowding (cook in batches if needed) and stir-fry for 1-2 minutes until just browned but still pink inside; remove beef to a plate and set aside.
4. In the same hot wok, add the broccoli florets and stir-fry for 2 minutes until bright green and beginning to char slightly at the edges.
5. Push the broccoli to the sides of the wok, add the butter to the center, and once melted, stir in the minced garlic and red pepper flakes if using; cook for 30 seconds until fragrant but not browned.
6. Return the beef to the wok, add the coconut aminos or soy sauce, and toss everything together vigorously for 1 minute over high heat until the sauce coats the meat and vegetables evenly and the beef is cooked through to medium.
7. Remove from heat immediately and serve hot to preserve the tender-crisp texture.

Tips

- Slice the beef against the grain while it is partially frozen for the thinnest, most tender strips that cook quickly without becoming tough.
- Use a screaming hot wok or cast-iron skillet and avoid overcrowding the pan to achieve proper searing and prevent steaming.
- For extra umami without carbs, substitute a splash of beef broth or add a pinch of mushroom powder; coconut aminos work well as a soy alternative for those avoiding soy.

Nutrition

Calories: 380
Protein: 32g
Carbs: 7g
Fat: 25g

Tags

Meat dish, Chicken, Beef, Pork, Eggs, No starchy base - low carb or pure protein/veg, Keto/Low-Carb