Keto Beef And Broccoli

Name: Keto Beef And Broccoli
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4
Cuisine: keto
Ingredients: Roast Beef, Bottom Round, Visible Fat Eaten; Arrowroot Flour; Soy Sauce; Coarse Kosher Salt by Morton; Sesame Oil; Broccoli; Avocado Oil; Garlic; Ginger; Soy Sauce; Water; Sesame Oil; Sherry Cooking Wine by Holland House; The Ultimate Icing Sugar Replacement by Swerve; Arrowroot Flour

667 ratings

Prepare Time 20 minutes

Cook Time 20 minutes

Keto Beef and Broccoli is a perfectly Keto and low-carb friendly recipe. Delicious bottom round beef is thinly sliced and marinated in a mixture of soy sauce, sesame seed oil, and sherry wine. The meat is cooked in a very hot wok to achieve the classic wok flavor and char. Then the beef is set aside to cook the broccoli. Traditionally, the broccoli is quickly blanched in the wok, but to make this recipe more weeknight-friendly, the broccoli is simply steamed in the wok with the addition of water and a lid to enclose the steam. Then the whole mixture is brought back together in the wok to have the final sauce drizzled over the top and thickened into a beautiful glaze. ### Doesn’t beef and broccoli usually have oyster sauce? Yes, the oyster sauce was omitted here for anyone with shellfish allergies. However, if you like the flavor of it, add 1 tbsp of oyster sauce to the sauce mixture. ### What kind of broccoli should I use? Broccoli crowns that you have cut into small florets or precut broccoli works best here. It is best if there are no broccoli stems as they cook at a different rate. ### If I wanted to blanch the broccoli, how would I do it? To blanch the broccoli in the wok, add water in the bottom about halfway up and bring it to a boil. Add salt to the water and then place the broccoli in the boiling water for about 30 seconds to 1 minute. The broccoli should be crunchy still as it will get cooked a second time with the meat and sauce. Once blanched, remove the broccoli with a slotted spoon and set aside in a bowl. Drain the water from the wok, wipe out the wok, and then proceed to cook the beef. ### What kind of beef cuts works best? Some stores will precut beef for stir fry, if you can’t find that, beef bottom round or flank steak are the best cuts for a classic beef and broccoli. Whatever cut you decide to use, it must have plenty of marbling (not any lean cuts as they are less flavorful and tough). ### What should I do if I don’t have a wok? If you don’t have a wok, any large nonstick skillet will work instead. ### Suggested pairings Keto Beef and Broccoli would be fabulous paired with steaming hot Keto Egg Drop Soup https://www.carbmanager.com/recipe/Keto-egg-drop-soup.

How to make Keto Beef And Broccoli

For preparing stir-fry, you want to make sure that you have all the ingredients and sauces prepped ready to go as the wok should be very hot and will cook very fast if you are too busy prepping other steps. To start, prep the beef by marinating it.
If you find beef thinly presliced this makes everything go a lot quicker. If not, go ahead and slice your beef very thin on the bias into 1” x 2” pieces and place it into a mixing bowl. Combine the beef with the 1 ½ tsp arrowroot powder, 1 ½ tsp soy sauce, ¼ tsp kosher salt, and 1 tsp sesame seed oil. Mix well to combine and set aside.
Next, prepare the broccoli. If buying broccoli crowns, break the broccoli down into smaller florets. If buying precut broccoli, cut the larger pieces into smaller florets as well. Also, have the garlic and ginger minced ready to go. Prepare the stir fry sauce by combining the soy sauce, water, 1 tsp sesame seed oil, sherry wine, powdered sweetener, and 2 tsp arrowroot powder together.
Preheat a wok over high heat until the wok is smoking. If you don’t have a wok you can use a large nonstick skillet instead. Do not use a pan with high sides, however, or the water will not evaporate well.
Add 1 ½ tbsp avocado oil, drizzling it in a circle over around the wok and its sidewalls. Add the beef then, separate the beef so it is in a single layer. This helps get a better sear. Don’t stir the beef for 30-60 seconds to allow the sear to develop.
Stir the beef. Now continue stirring the beef constantly until all the beef is cooked through. Remove the beef to a clean bowl.
Keep the wok on the flame, add the remaining avocado oil, and then the broccoli. Toss quickly then add ¼ cup water. Place a lid or a sheet tray over the wok for 1 minute. Turn the heat down slightly so broccoli doesn’t burn. Remove lid and stir well making sure broccoli is evenly cooked. If not cook stirring constantly for 30 seconds. Remove broccoli to a clean bowl.
Add another 1 ½ tbsp oil, then Add the garlic and ginger to the oil, stir briefly then add the cooked beef back to the wok.
Now add the cooked broccoli back into the wok. Stir briefly to combine the meat and broccoli. Then pour the sauce over everything. At this point, your heat should be back up to high.
The sauce should bubble and then visibly thicken. Stir everything together well to coat the meat and broccoli with the thickened sauce. Serve immediately.

Ingredients of Keto Beef And Broccoli

Ingredient	Quantity
1. Roast Beef, Bottom Round, Visible Fat Eaten	1 pound
2. Arrowroot Flour	1-½ teaspoon
3. Soy Sauce	1-½ teaspoon
4. Coarse Kosher Salt by Morton	¼ tsp
5. Sesame Oil	1 teaspoon
6. Broccoli	1 pound
7. Avocado Oil	4-½ tablespoon
8. Garlic	4 clove
9. Ginger	1 slice - 1" diameter
10. Soy Sauce	1 tablespoon
11. Water	⅓ cup
12. Sesame Oil	1 teaspoon
13. Sherry Cooking Wine by Holland House	1 tablespoon
14. The Ultimate Icing Sugar Replacement by Swerve	1 tablespoon
15. Arrowroot Flour	2 teaspoon

Keto Beef And Broccoli nutrients

caloriesKCal: 450.049 caloriesKJ: 1883.006 totalCarbs: 14.079 diabetesCarbsADA: 14.079 netCarbs: 7.857 diabetesCarbs: 8.996 fiber: 3.944 starch: 3.006 sugar: 1.885 addedSugar: 0 sugarAlcohols: 2.278 protein: 38.171 fat: 28.325 transFat: 0.464 monousatFat: 16.21 polyunsatFat: 3.648 omega3Fat: 0.398 omega6Fat: 3.25 saturatedFat: 6.07 cholesterol: 102.058 vitaminA: 87.901 vitaminC: 74.559 vitaminD: 0.171 vitaminE: 4.738 vitaminK: 176.005 vitaminB1: 0.16 vitaminB2: 0.338 vitaminB3: 6.862 vitaminB5: 1.424 vitaminB6: 0.731 vitaminB12: 1.939 potassium: 658.586 magnesium: 52.17 calcium: 62.313 iron: 3.778 zinc: 6.504 copper: 0.169 phosphorus: 309.649 sodium: 566.104 selenium: 38.22 folate: 134.96 choline: 181.138 alcohol: 0 caffeine: 0 gluten: 0.027 manganese: 0.354 conjugatedLinoleicAcid: 0.045 phyticAcid: 30.33 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0.008 inositol: 0.02 mannitol: 0

Frequently Asked Questions

Are there specific cooking oils recommended for keto recipes?

Yes, oils like olive oil, avocado oil, and coconut oil are popular choices for cooking on a keto diet due to their healthy fat profiles and low carb content.

Can I eat nut flours and nut butters if I have nut allergies?

If you have nut allergies, you can opt for seed flours (e.g., almond flour alternatives) and seed butters (e.g., sunflower seed butter) as substitutes.

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.

Can I have almond milk on a keto diet?

Yes, unsweetened almond milk is a popular keto-friendly milk alternative. It's low in carbs and can be used in various recipes.

Is it possible to overeat on a keto diet?

While the keto diet can naturally help with appetite control, it's still possible to overeat. Pay attention to portion sizes and listen to your body's hunger cues.