Healthy Beef and Broccoli Stir Fry Dinner
Updated March 25, 2015.
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Tonight's dinner has an Asian feel. I've picked an easy beef and broccoli stir fry, and I think it's best served with brown rice. I want to add a bit more vegetable, so I've got instructions for steaming bok choy. Each recipe comes from the Food Channel at About.com.
Each person gets about one cup rice with a pile of beef and vegetables on top.
About half the plate should be covered with bok choy. If you save room for dessert, serve sliced apples with caramel sauce and chopped nuts.
Brown rice has more fiber than white rice, so I think it serves as a great base for the beef and broccoli stir fry. It's similar to cooking white rice, but it takes longer, about 40 to 50 minutes.
My second side dish is bok choy. It's related to cabbage, broccoli and Brussels sprouts. It's easy to find in most grocery stores, and it's easy to prepare.
You can serve it plain with a little salt and pepper, or top it with oyster sauce.
Here's what you'll need to have on hand for tonight's meal, enough to serve four people:
Sign up to get my healthy family meal ideas sent to you by email. You'll receive a new meal idea every day.
Tonight's dinner has an Asian feel. I've picked an easy beef and broccoli stir fry, and I think it's best served with brown rice. I want to add a bit more vegetable, so I've got instructions for steaming bok choy. Each recipe comes from the Food Channel at About.com.
Each person gets about one cup rice with a pile of beef and vegetables on top.
About half the plate should be covered with bok choy. If you save room for dessert, serve sliced apples with caramel sauce and chopped nuts.
Tonight's Entree - Beef and Broccoli Stir Fry
Most dietary experts urge you to avoid red meat, but a couple of servings each week is okay, especially if you choose a low-fat cut. I picked this stir fry recipe because it helps control the portion size for the beef and adds some excellent healthful vegetables. Our Cooking for Kids Guide at About.com has the recipe and instructions you'll need. You don't need a wok; a big, heavy-duty skillet will do.Side Dishes
Brown rice has more fiber than white rice, so I think it serves as a great base for the beef and broccoli stir fry. It's similar to cooking white rice, but it takes longer, about 40 to 50 minutes.
My second side dish is bok choy. It's related to cabbage, broccoli and Brussels sprouts. It's easy to find in most grocery stores, and it's easy to prepare.
You can serve it plain with a little salt and pepper, or top it with oyster sauce.
Complete Your Meal
This meal is ready to go. Serve with water or your favorite healthy beverage. For dessert, one my favorite ideas is to slice up some apples and serve them with some caramel sauce and top with chopped nuts.Shopping List
Here's what you'll need to have on hand for tonight's meal, enough to serve four people:
- lean beef
- broccoli
- red pepper
- brown rice
- bok choy
- soy sauce
- sherry
- beef broth
- oyster sauce
- corn starch
- sugar
- peanut or canola oil
- garlic
- low-fat milk, water, or your favorite beverage, juice, tea or coffee
- If you'l also like dessert, add these ingredients to the list:
- green apples
- caramel sauce (can be low-sugar or regular)
- chopped nuts like almonds or walnuts
Preparation Tips
Start the brown rice first, then move on to the beef and broccoli stir fry. The bok choy only takes a few minutes, so save that until last. For dessert, chop the apples, place a few pieces in serving bowls and drizzle caramel sauce over the apples. Top with chopped nuts.Yuck! I Don't Like This Meal
Awww... I do my best, but I know not every day's menu is a hit. If you don't like this one, take a look at all the other healthy dinner ideas I've got for you: Healthy Family Meals
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