30-Minute Mongolian Beef and Broccoli
30-Minute Mongolian Beef and Broccoli
If you love Panda Express Beef and Broccoli, you’re going to love this recipe. It’s vibrant, a touch spicy and salty and completely satisfies your craving for that Asian urge. Like many Asian dishes which use fresh vegetables and lean proteins, the nutritional value of this dish is exceptionally high. Beef brings loads of protein, vitamins like niacin, thiamin, vitamins B-6, B-12 as well as phosphorus and iron. The broccoli boasts it’s own powerful profile of potassium, vitamins K, A and C as well as magnesium, calcium and more iron.
You’ll love the sauce! If you do any Asian cooking you’ll probably have the ingredients on hand and if you don’t then it’s time you stocked up because you’re going to want to make this dish over and over. These ingredients are so common in typical Asian cooking that you’ll be glad you have them. These include: low-sodium soy sauce, hoisin sauce, chili garlic paste, rice vinegar, peanut oil, fresh ginger (which you can peel and freeze for later) and of course, garlic.
We’re all looking for 30-minute meals, because let’s face it, we don’t have hours to prepare ahead. You can have the butcher slice your sirloin steak if you want to save even more time. I often buy broccoli already cut into florets and freeze what I don’t use. The brown rice is a quick-cooking variety (I use Uncle Ben’s) and is prepped and ready within 15 minutes.
[amd-zlrecipe-recipe:173]
J Nelson
What is the nutrition information for the beef and broccoli? Thank you.
Karen
Here is the nutritional information, assuming 6 servings. Per serving with 1/2 cup brown rice: 268 calories, 30 grams carbohydrate, 6.8 grams fat, 22 grams protein. Per serving without brown rice: 160 calories, 6.7 grams carbohydrate, 5.8 grams fat, 20 grams protein. Hope that helps.
Jim Teegarden
Karen this looks delicious I’m also going to try your chicken curry that you had on yesterday. The question I have is do you have a recipe for beef and pods or pea pods and beef it’s been call different things. It’s a Japanese dish and we love it… I’m sure you know what I’m talking about it has water chestnuts in it as well. Thanks Jim
Karen
Hi Jim: I don’t have a recipe with beef and pods (which might be edamame) but I’ll keep my eyes open. I love Asian cooking! Let me know how the chicken curry turns out.
Rebecka
I was wondering if the beef and broccoli freezes well?
Karen
Yes, this a great make ahead freezer meal.
Anonymous
How is this bariatric friendly? I mean 30 carbs per serving yikes
Karen
The 30 grams includes the brown rice. Without the rice the carbs are 6.8 grams with 20 grams protein; that’s very bariatric friendly. You can also cut the honey and use Brown Sugar Splenda. It’s so yummy!
Annette
Tried this tonight and it was very good! Family loved it and will make it again!
Karen
Yes! Thank you for your feedback. I love all the flavors in this dish.