Stir-fried beef, broccoli and yams
Enjoy a delicious and balanced stir-fried beef, broccoli, and yams dish, combining tender flank steak, nutrient-rich sweet potatoes, and fresh broccoli with a savory mix of oyster sauce, brown sugar, ginger, and a hint of red pepper, all stir-fried in aromatic sesame oil. Perfect for a quick and nutritious dinner!
- 20 May 2024
- Cook time 30 min
- Prep time 30 min
- 4 Servings
- 10 Ingredients
Stir-fried beef, broccoli, and yams is a delightful combination of tender beef, crispy broccoli, and sweet yams, all brought together in a harmonious melody of sweet and savory flavors. This dish is perfect for a quick, nutritious, and delicious weeknight meal.
Ingredients:
Instructions:
- Peel and cube the sweet potato.
- Place the sweet potato cubes in a microwave-safe bowl, add the 1/4 cup of water, cover, and microwave on high for 4-5 minutes, or until tender. Drain and set aside.
- In a medium bowl, combine 9 tsp of brown sugar, 3 tbsp of oyster sauce, 1.5 tbsp of cornstarch, and 1/4 tsp of crushed red pepper. Mix well until the sugar and cornstarch are dissolved.
- Add the thinly sliced flank steak to the marinade, ensuring each piece is well coated. Let it sit for at least 10 minutes to marinate.
- Heat 1 tbsp of sesame oil in a large skillet or wok over medium-high heat.
- Add the minced ginger and stir-fry for about 30 seconds until fragrant.
- Add the broccoli florets and stir-fry for 3-5 minutes, or until they are vibrant green and tender-crisp.
- Add the microwaved sweet potato cubes and stir-fry for an additional 2 minutes. Remove the vegetables from the skillet and set aside.
- In the same skillet, heat the remaining 1.5 tbsp of sesame oil over medium-high heat.
- Add the marinated flank steak to the skillet in a single layer. Cook for 2-3 minutes on each side, or until the beef is browned and cooked through.
- Return the broccoli and sweet potato mixture to the skillet with the cooked beef. Toss everything together and stir-fry for an additional 1-2 minutes to combine and heat through.
- Transfer the stir-fried beef, broccoli, and yams to a serving dish.
- Serve hot, and enjoy!
Tips:
- Preparation: Prepare all ingredients in advance. Chop the sweet potato, broccoli, and flank steak into bite-sized pieces, and grate or finely chop the ginger root for ease during cooking.
- Cooking Order: Cook the sweet potatoes first as they take longer to soften. Once they are nearly tender, add the beef to ensure it remains juicy and tender.
- Heat Control: Maintain a medium-high heat throughout the stir-frying process to ensure the beef cooks quickly while staying tender, and the vegetables retain their crispiness.
- Cornstarch Usage: Mix the cornstarch with a small amount of water to create a slurry before adding it to the dish. This will help thicken the sauce evenly without clumping.
- Serving Suggestion: Serve the stir-fry hot, garnished with a sprinkle of red pepper flakes for added heat, and pair it with steamed rice or noodles for a complete meal.
This stir-fried beef, broccoli, and yams recipe is a delectable and wholesome choice for any mealtime. The flavors mingle beautifully, and the preparation is straightforward, making it an excellent option for both novice and experienced cooks.
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 250kcal | 10% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 2.77g | 7% |
| Sugar 12g | 12% |
| Fat | |
| Fat 12g | 14% |
| Saturated 2.38g | 8% |
| Cholesterol 30mg | - |
| Vitamins | |
| Vitamin A 240ug | 26% |
| Choline 60mg | 10% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.16mg | 13% |
| Vitamin B3 4.03mg | 25% |
| Vitamin B6 0.47mg | 28% |
| Vitamin B9 60ug | 14% |
| Vitamin B12 0.57ug | 24% |
| Vitamin C 63mg | 73% |
| Vitamin E 0.45mg | 3% |
| Vitamin K 77ug | 62% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.15mg | 0% |
| Iron, Fe 1.51mg | 14% |
| Magnesium, Mg 36mg | 8% |
| Phosphorus, P 160mg | 12% |
| Potassium, K 500mg | 15% |
| Selenium, Se 13ug | 24% |
| Sodium, Na 440mg | 29% |
| Zinc, Zn 2.20mg | 20% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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