Skip to content
Get the app

Recipe · Dinner · Asian · Premium

Flank Steak and Broccoli Stir-Fry with Rice

By CalorTracker Team · Reviewed

A bowl of beef strips and broccoli stir-fry over white rice

Quick answer

One serving (1 of 2) has 509 kcal, 39.9 g protein, 53 g carbs and 15.1 g fat.

Prep
15 min
Cook
10 min
Total
25 min
Makes
2 servings

Slicing the steak thin against the grain is the whole trick: it cooks in minutes and stays tender. The sauce is soy sauce, garlic and ginger, nothing else counted.

Ingredients

Weights are for the whole recipe, in the state named for each ingredient (raw, cooked, dry or canned), because that is the weight the nutrition below is calculated from. Each ingredient links to its nutrition facts.

Also needed, not counted: 2 garlic cloves, sliced; 1 tbsp grated ginger; 1 tsp cornflour mixed with 2 tbsp water (optional).

Method

  1. Cook the rice following the packet and weigh out the cooked amount.
  2. Slice the steak thinly across the grain. Toss it with half the soy sauce.
  3. Heat half the oil in a large pan or wok over high heat. Sear the steak for 2 to 3 minutes, stirring, until browned and cooked through. Move it to a plate.
  4. Add the rest of the oil and the broccoli with 2 tbsp water. Stir-fry for 4 minutes until bright green and just tender. Add the garlic and ginger for 30 seconds.
  5. Return the steak with the rest of the soy sauce and the cornflour mix, if using, and toss for 1 minute until glossy. Serve over the rice, half each.

Notes

  • Freeze the steak for 20 minutes first; it slices thinner when firm.
  • Contains soy and wheat (soy sauce).

Nutrition per serving

Calories
509kcal
Protein
39.9g
Carbs
53g
Fat
15.1g
Flank Steak and Broccoli Stir-Fry with Rice: nutrition for 1 of 2 servings
NutrientPer serving
Calories509 kcal
Protein39.9 g
Carbs53 g
of which sugars2.7 g
Fat15.1 g
of which saturated4.4 g
Fiber4.6 g

Calculated from the USDA FoodData Central values of the ingredients above, in the weights listed, divided by 2. The whole recipe is 1,019 kcal. Salt, pepper, herbs, spices and water are not counted.

Log this recipe in one tap

Log a serving in CalorTracker by photo, voice or text and see where your day stands. One serving of this recipe is 509 kcal. Free to start.

Nutrition is calculated from USDA values for the listed ingredients and changes with brands, ripeness and how you cook. Check ingredient labels if you have an allergy.

Source: USDA FoodData Central, retrieved . How we calculate.