1 serving of teriyaki beef & broccoli with steamed rice contains 772 Calories. The macronutrient breakdown is 43% carbs, 38% fat, and 19% protein. This is a good source of protein (64% of your Daily Value) and fiber (18% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 17 minutes
Ingredients
Directions
- In a small saucepan, combine rice, 1¼ cups water, and ½ teaspoon salt; bring to a boil over high heat. Cover and cook over low until rice is tender and water is absorbed, about 17 minutes. Keep covered off heat until ready to serve.
- While rice cooks, peel and finely chop 1 tablespoon ginger. Finely chop 2 teaspoons garlic. Trim stem ends from broccoli, then cut crown into 1-inch florets. In a small bowl, stir to combine all of the teriyaki sauce, ¼ cup water, 2 tablespoons sugar, 1 tablespoon vinegar, and 2 teaspoons flour; reserve sauce for step 4.
- Heat 1 tablespoon oil in a medium nonstick skillet over medium-high. Add broccoli and a pinch each of salt and pepper; cook, stirring occasionally, until crisp-tender and lightly charred in spots, about 3 minutes. Transfer to a plate.
- In same skillet, heat 1 tablespoon oil over medium-high. Add beef and chopped garlic and ginger, breaking meat up into smaller pieces. Cook, stirring once or twice, until beef is browned all over and cooked through, 3–5 minutes.
- To skillet with beef, add broccoli and reserved sauce; bring to a simmer and cook until sauce is just slightly thickened, 1–2 minutes. Season to taste with salt and pepper. Fluff rice with a fork. Serve teriyaki beef and broccoli over rice with toasted sesame seeds sprinkled over top.
Nutrition Facts
For 1 serving of teriyaki beef & broccoli with steamed rice (380g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 772 | |
| Fats | 33g | 42% |
| Saturated fats | 11g | 57% |
| Trans fats | 2g | |
| Cholesterol | 101mg | 34% |
| Sodium | 827mg | 36% |
| Carbs | 84g | 30% |
| Net carbs | 79g | |
| Fiber | 5g | 18% |
| Sugar | 18g | |
| Protein | 36g | |
| Calcium | – | |
| Iron | – | |
| Potassium | – | |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | – | |
| Fluoride | – | |
| Folate (B9) | – | |
| Lycopene | – | |
| Magnesium | – | |
| Manganese | – | |
| Niacin | – | |
| Pantothenic acid | – | |
| Phosphorus | – | |
| Retinol | – | |
| Riboflavin (B2) | – | |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | – | |
| Vitamin A IU | – | |
| Vitamin A | – | |
| Vitamin B12 | – | |
| Vitamin B6 | – | |
| Vitamin C | – | |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | – | |
| Sugars | ||
| Sugar | 18g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 11g | 57% |
| Monounsaturated fats | – | |
| Polyunsaturated fats | – | |
| Trans fats | 2g | |
| Fatty Acids | ||
| Total omega 3 | – | |
| Total omega 6 | – | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | – | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |