July 17, 2023

How Many Calories in Beef and Broccoli Chinese Food?

If you’re looking for ways to cut back on calories in your diet, you should avoid eating foods that are heavily breaded and full of sugar. Trader Joe’s frozen beef and broccoli contains breaded beef strips, water, binder product, and sauce, all of which can pile up on calories and fat fast! Luckily, you can make this dish at home without all of the unhealthy ingredients! This recipe includes a plant-based protein option: tofu. Tofu is an excellent source of lean protein and a healthy alternative to meats that are high in saturated fats. It also provides fiber to keep you feeling full and strong!

Start by prepping the vegetables. Trim the Chinese broccoli (1 lb) into bite-size pieces, and cut the stem part into small slices on a diagonal (similar to how restaurants do it). Mince the ginger (2 pieces), and chop the scallions (1 stem). Add these to the wok/pan and sauté for 20-30 seconds.

In a separate bowl, mix together the oyster sauce, dark soy sauce, sugar, cornstarch, and water. Set aside.

Using the same wok/pan, sauté the beef (12 oz) in the remaining oil until lightly browned. If you don’t have an air fryer, cook the beef on the stove top until the center reaches a safe internal temperature of 145F/63C.

Pour the sauce over the beef and add the Chinese broccoli florets and bean sprouts. Stir to combine all of the ingredients and let simmer for 1-2 minutes. Serve with rice and enjoy!


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