Keto Beef and Broccoli Rice

Name: Keto Beef and Broccoli Rice
Prep time: 25 min
Cook time: 15 min
Total time: 40 min
Yield: 6
Cuisine: keto
Ingredients: Beef steak, sirloin, no visible fat eaten; Shaoxing Rice Wine; Tamari sauce; Sesame oil; Chinese oyster sauce; Broccoli Florets Raw; Avocado oil

453 ratings

Prepare Time 25 minutes

Cook Time 15 minutes

Missing Beef and Broccoli dishes? No need to miss it any longer! This Keto-ified version is a delicious take on the classic Chinese Beef and Broccoli dish, except the “rice”, is made out of broccoli. You will be surprised at how nicely the beef eats with the broccoli rice! The dish is started the same way by taking thinly sliced sirloin steak and marinating it with Shaoxing wine, soy sauce, sesame seed oil, and oyster sauce. The steak is stir-fried until browned on the edges and then paired with finely chopped broccoli. ### How is the broccoli prepared? The broccoli is made by chopping it very finely in a food processor. If your food processor is on the smaller side, be sure to give yourself time to chop the broccoli in batches. ### What is Shaoxing wine? Shaoxing wine or shàoxīng jiǔ (绍兴酒) is a rice wine that comes from the Shaoxing province in China. This area is famous for its production of rice wine. This wine has a very distinctive taste and cannot be missed. You can find it at your local Asian supermarket. If you cannot source the wine, please use sherry wine instead. ### How should the meat be cut? You should cut the sirloin in 2” long strips that run down the meat’s grain. Then slice it at an angle to create 2” x 2” pieces. Partially frozen meat can help you make extra thin slices with a knife.

How to make Keto Beef and Broccoli Rice

It is best if you can start with partially frozen meat. Take the frozen beef and slice it down the meat’s grain into 2” long sections. Take a sharp knife and place it at an angle against one of the strips. Cut the strip into thin 2” x 2” pieces and put them in a medium-sized mixing bowl.
Add the Shaoxing wine, soy sauce, sesame seed oil, and oyster sauce. Mix everything well with a fork. If soy is an issue for you, use tamari or coconut aminos.
Allow the meat to marinate at room temperature while you prepare the broccoli rice and garlic and ginger, which should be minced.
Add the broccoli florets to the bowl of a food processor. Start with filling the processor about halfway at first to see how your machine can handle the load. Process the broccoli until it is finely chopped but still has some texture. Remove the chopped broccoli rice to a large microwave-safe bowl.
Repeat with the remaining broccoli rice. Cover the broccoli rice with plastic wrap and microwave on high for 3 minutes.
Preheat a large nonstick skillet over medium-high heat until hot. Add the oil and swirl to coat. Add half of the meat (or less depending on the exact size of your skillet).
You want the sliced beef to be in a single layer. Cook the meat on the first side without stirring it for several minutes or until the bottom has browned. Stir it and cook until it is no longer pink.
Remove the cooked meat to a warm bowl and repeat with the remaining beef. Serve the beef over the heated broccoli rice.

Ingredients of Keto Beef and Broccoli Rice

Ingredient	Quantity
1. Beef steak, sirloin, no visible fat eaten	undefined
2. Shaoxing Rice Wine	undefined
3. Tamari sauce	undefined
4. Sesame oil	undefined
5. Chinese oyster sauce	undefined
6. Broccoli Florets Raw	undefined
7. Avocado oil	undefined

Keto Beef and Broccoli Rice nutrients

caloriesKCal: 315.465 caloriesKJ: 1319.907 totalCarbs: 7.005 diabetesCarbsADA: 5.701 netCarbs: 4.298 diabetesCarbs: 4.303 fiber: 2.696 starch: 0.322 sugar: 2.482 addedSugar: 0.772 sugarAlcohols: 0.034 protein: 49.344 fat: 11.036 transFat: 0.324 monousatFat: 5.143 polyunsatFat: 1.608 omega3Fat: 0.057 omega6Fat: 1.362 saturatedFat: 3.078 cholesterol: 116.421 vitaminA: 1026.632 vitaminC: 105.695 vitaminD: 0.037 vitaminE: 0.729 vitaminK: 5.154 vitaminB1: 0.194 vitaminB2: 0.595 vitaminB3: 13.006 vitaminB5: 0.69 vitaminB6: 1.372 vitaminB12: 3.087 potassium: 988.125 magnesium: 57.246 calcium: 83.813 iron: 5.482 zinc: 7.397 copper: 0.155 phosphorus: 498.062 sodium: 788.367 selenium: 44.919 folate: 90.387 choline: 122.25 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.092 conjugatedLinoleicAcid: 0.023 phyticAcid: 0.884 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0.011 inositol: 0.023 mannitol: 0

Frequently Asked Questions

Is counting macros necessary on a keto diet?

Counting macros (carbs, fats, and proteins) can be helpful to ensure you're staying within your desired keto ratios. However, some people find success without strict tracking.

Does the keto diet have any cognitive benefits?

Some studies suggest that the keto diet may have cognitive benefits, including improved focus and mental clarity, due to the brain's utilization of ketones as energy.

What is the 'fat-adapted' state on a keto diet?

Being fat-adapted means your body has fully transitioned to using fat as its primary source of energy. It can take several weeks for this metabolic shift to occur on a keto diet.

Can I enjoy keto desserts regularly?

While keto desserts can be a treat, it's important to consume them in moderation. Overindulging in sweet treats can hinder your progress.

Is the keto diet recommended for athletes?

The keto diet may work for some athletes, especially endurance athletes, as it promotes fat adaptation. However, high-intensity athletes might require more carbs for performance.

Author Emily Williams

Keto Beef and Broccoli Rice

Frequently Asked Questions

Is counting macros necessary on a keto diet?

Does the keto diet have any cognitive benefits?

What is the 'fat-adapted' state on a keto diet?

Can I enjoy keto desserts regularly?

Is the keto diet recommended for athletes?

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