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Beef and Brocolli Over Brown Rice Recipe

Looking for an easy Beef and Brocolli over Brown Rice recipe? Learn how to make Beef and Brocolli over Brown Rice using healthy ingredients.


Submitted by suzadams06

Makes 4 servings



1. Cook brown rice per package directions. 2. Meanwhile, heat a cast-iron pan or wok over high heat. Season beef with salt and pepper to taste and place in hot pan. Sear on one side for 3 minutes, then flip and sear for another 3 minutes. Remove to a cutting board and let rest about 5 minutes. 3. Heat a wok or deep sauté pan over high heat. Add oil, then shallots, garlic, and fermented black beans. Reduce heat to medium and cook, stirring occasionally, for 2 to 3 minutes until very fragrant. 4. Add scallions and ginger. Stir-fry for an additional 2 minutes. Add broccoli, stock, and vinegar. Cover, turn heat to high, and cook for 2 minutes. Season with salt and pepper to taste. Transfer to serving dish. 5. Cut fillet into thin slices and arrange on top of broccoli mixture. Serve immediately over rice.

Recipe Ingredients for Beef and Brocolli over Brown Rice

1 1/2 cup brown rice
14 ounce beef
3 tablespoons canola oil
3 tablespoons diced shallots
3 tablespoons diced garlic
1 cup black beans, organic
1 ounce ginger
4 scallions
2 cups brocolli
1/2 cup chicken broth
2 tablespoons balsamic vinegar

Recipe Directions for Beef and Brocolli over Brown Rice

  1. Cook brown rice per package directions.

  2. Meanwhile, heat a cast-iron pan or wok over high heat. Season beef with salt and pepper to taste and place in hot pan. Sear on one side for 3 minutes, then flip and sear for another 3 minutes. Remove to a cutting board and let rest about 5 minutes.

  3. Heat a wok or deep sauté pan over high heat. Add oil, then shallots, garlic, and black beans. Reduce heat to medium and cook, stirring occasionally, for 2 to 3 minutes until very fragrant.

  4. Add scallions and ginger. Stir-fry for an additional 2 minutes. Add broccoli, stock, and vinegar. Cover, turn heat to high, and cook for 2 minutes. Season with salt and pepper to taste. Transfer to serving dish.

  5. Cut fillet into thin slices and arrange on top of broccoli mixture. Serve immediately over rice.

Categories

Main Dish

Nutrition Facts
Serving Size 397.4g
Amount Per Serving
Calories
668
Calories from Fat
180
% Daily Value*
Total Fat
20.0g
31%
Saturated Fat
3.8g
19%
Trans Fat
0.0g
Cholesterol
88mg
29%
Sodium
383mg
16%
Potassium
1178mg
34%
Total Carbohydrates
78.5g
26%
Dietary Fiber
9.4g
38%
Sugars
1.8g
Protein
42.9g
Vitamin A 29% Vitamin C 94%
Calcium 13% Iron 41%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in sugar
  • Very high in manganese
  • High in vitamin C
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