Beef and Broccoli Stir-fry is a classic, quick, and easy meal that your whole family can enjoy. Tender beef cooked with broccoli and a nice savoury sauce is perfect as a Bowl when served with rice. For some extra crunch and a few more nutrients you can also top with shredded carrots or sliced water chestnuts.
Prep time: 10 minutes
Cooking time: 8 minutes
Serves 4 (adult servings)
Ingredients:
1 tsp (5 mL) vegetable oil
1 lb (500 g) Beef Strip Loin or Tenderloin Steak, 1-inch (2.5 cm) thick, cut into ¼-inch (5 mm) thick strips
1 small onion, diced
5 cups (1.25 L) frozen broccoli florets
½ tsp (2 mL) garlic powder
2 tbsp (30 mL) sodium-reduced soy sauce
1 tbsp (15 mL) cornstarch
1 cup (250 mL) cold water
4 cups (1 L) hot cooked rice
Instructions:
- Heat oil over medium-high heat in a large nonstick skillet. Cook beef strips, turning once, for about 4 minutes, until browned. Transfer to a plate and set aside.
- Add onions to skillet and stir-fry for 1 minute. Add broccoli and stir-fry for 4 minutes or until heated through.
- Whisk together garlic powder, soy sauce, cornstarch, and water in a measuring cup or bowl. Gradually pour into pan, stirring constantly, and bring to a simmer. Simmer, stirring, for 2 minutes or until thickened. Return browned beef strips and accumulated juices to pan; cook, stirring, for about 3 minutes to heat through, cooking beef to medium doneness for baby.
- To serve for Baby/Toddler, see modified textures (below). For the rest of the family, serve rice in bowls and spoon stir-fry over top.
Tip: Use sodium-reduced soy sauce to help limit sodium content for your baby and the whole family.
Per Adult serving: 420 Calories, 33 g Protein, 8 g Fat, 53 g Carbohydrate, 520 mg Sodium
%DV: Iron 19% (Good Source), Zinc 64% (Excellent Source), Vitamin B12 79% (Excellent Source)
Baby/Toddler Fast Adapt
Guiding principles
- Prepare recipe without adding salt except for Toddler stage
- Cook beef to 160°F (71°C)
- Before serving, heat up all baby food until hot, then cool to lukewarm
Puréed Texture
Combine ¼ cup (60 mL) of the cooked Stir-fry with 2 tbsp (30 mL) of the rice in a small food processor; blend for about 1 minute or until you reach a consistency that suits your baby, adding water, breastmilk or formula if necessary.
Chunky Mash
Combine ¼ cup (60 mL) of the cooked Stir-fry with 2 tbsp (30 mL) of the rice and 3 tbsp (45 mL) water in a small food processor; pulse 3 to 5 times until you reach a consistency that suits your baby’s ability, adding water, breastmilk or formula if necessary.
Toddler Finger Foods
Chop the cooked Stir-fry into small, bite-size pieces and place on a plate with some rice. Offer utensils.
