Keto beef and broccoli

Name: Keto beef and broccoli
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 1/2 lb flank steak, sliced thinly across the grain; 3 1/2 tbsp tamari, divided; 1 1/2 tbsp rice vinegar, divided; 1 1/2 tsp sesame oil, divided; 2 tsp canola oil, or another neutral oil; 1 1/4 lb of florets (about 1 1/2 lb of crowns as bought) broccoli; 2 tbsp water; 5 cloves garlic, minced; 1 tbsp ginger, finely grated; 1 cup beef broth, low-sodium if you can get it; 1 1/2 tsp erythritol; 1/4 tsp xanthan gum; 2 green onions, thinly sliced; 1 tsp sesame seeds

Tender strips of flank steak and bright broccoli in a glossy garlic-ginger tamari sauce, just like the takeout version but with no sugar and no cornstarch. A little xanthan gum gives the sauce its cling, and the whole thing is done in 30 minutes.

Time: 30 min (15 prep + 15 cook)
Servings: 4
Per serving: 350 kcal
Protein: 41 g

Servings4

Ingredients

1 1/2 lb flank steak, sliced thinly across the grain
3 1/2 tbsp tamari, divided
1 1/2 tbsp rice vinegar, divided
1 1/2 tsp sesame oil, divided
2 tsp canola oil, or another neutral oil
1 1/4 lb of florets (about 1 1/2 lb of crowns as bought) broccoli
2 tbsp water

Sauce

5 cloves garlic, minced
1 tbsp ginger, finely grated
1 cup beef broth, low-sodium if you can get it
1 1/2 tsp erythritol
1/4 tsp xanthan gum

2 green onions, thinly sliced
1 tsp sesame seeds

Steps

Toss the beef with 1 tablespoon of the tamari, 1 teaspoon of the rice vinegar and 1/2 teaspoon of the sesame oil and leave for 10 minutes.
Whisk the broth with the remaining tamari and rice vinegar, the remaining sesame oil and the erythritol. Sprinkle in the xanthan gum while whisking hard, so it dissolves without lumps.
Heat 1/2 teaspoon of the canola oil in a wok or large skillet over high heat. Add the broccoli and water, cover and steam 3 minutes, until bright green and crisp-tender. Tip onto a plate.
Add the remaining oil and sear the beef in two batches, 1–2 minutes a side, until browned. Return it all to the pan with the garlic and ginger and stir for 30 seconds.
Pour in the sauce and let it bubble for 2–3 minutes, until it thickens and turns glossy. It goes on thickening as it stands, so do not add more. The USDA's safe minimum for beef is 145°F after a 3-minute rest.
Return the broccoli and toss until coated and hot. Scatter with green onion and sesame seeds. Keeps 3 days in the fridge; reheat in a pan or at half power with a splash of water.

Good to know

Can I use coconut aminos instead of tamari?

Yes, for a soy-free version: use the same amount, skip the erythritol because it is sweeter and milder, and taste before you add more salt. Its sugars take the dish past the keto limit at this amount, so stay with tamari if that matters to you.

What can I serve it over?

Cauliflower rice is the usual partner, but this dish already uses nearly all of its keto allowance, so even a modest side of it takes it just past the limit.

Alternatives

Per

Calories: 107
Protein: (47%); 13 g
Fat: (40%); 5 g
Carbohydrates: (14%); 4 g
of which sugar: 1 g
Fiber: 1 g
Sodium: 361 mg

More meals

Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How

As written, 1401 kcal goes into the pot and 1656 g of ingredients comes out as about 1312 g of food: 107 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.

Keto beef and broccoli