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Beef and Broccoli Stir Fry
Makan Tengah Hari • Malaysia
How to Make Beef and Broccoli Stir Fry (Traditional & Healthy Version)
Beef and Broccoli Stir Fry is a beloved Malaysian-Chinese lunch dish, popular in bustling hawker centres and family kitchens throughout Malaysia. This vibrant stir-fry combines tender slices of beef (daging lembu) with crisp broccoli, cooked in a light, savory sauce infused with garlic, ginger, and a touch of local flavor from soy sauce and oyster sauce. Malaysian Chinese cuisine is known for its balance of flavors, and this dish perfectly encapsulates that harmony—melding umami from protein-rich beef, freshness from broccoli, and aromatic notes from garlic and ginger. The dish is not only flavorful but also a smart choice for those seeking healthy Malaysian recipes. It’s quick to prepare, making it ideal for busy lunch hours, yet delivers a satisfying meal packed with nutrients. Stir-frying is a central technique in Malaysian-Chinese cooking, preserving the natural colors and crunch of vegetables while minimizing added fat. Incorporating local ingredients like lemongrass (serai) and a splash of light soy sauce gives the dish a true Malaysian character. Whether you’re tracking calories for weight loss or simply craving a nutritious, multicultural meal, this Beef and Broccoli Stir Fry is a must-try.
Bahan-bahan(untuk 1 medium plate (250g-300g) per serving)
- 200g Beef sirloin (daging lembu, thinly sliced)
- 200g Broccoli florets (fresh, cut into bite-sized pieces)
- 3 cloves Garlic (bawang putih, minced)
- 1 inch Ginger (halia, sliced thin)
- 2 tablespoons Light soy sauce (kicap cair)
- 1 tablespoon Oyster sauce (sos tiram)
- 1 tablespoon Cooking oil (can use minyak jagung or minyak bunga matahari)
- 1 stalk Lemongrass (serai, bruised) - pilihan
- 1 teaspoon Cornstarch (optional for thickening) - pilihan
- 3 tablespoons Water (for sauce)
- 1/2 teaspoon Black pepper (freshly ground)
Arahan
- 1
Slice the beef sirloin thinly across the grain. Toss with half the soy sauce and cornstarch (if using) in a bowl. Let marinate for 5 minutes.
5 minutes
Marinating helps tenderize the beef and enhances flavor.
- 2
Heat oil in a wok or large pan over medium-high heat. Add garlic, ginger, and lemongrass (if using). Stir-fry until fragrant.
3 minutes
Do not burn garlic; stir constantly for even aroma.
- 3
Add marinated beef to the wok. Stir-fry quickly until beef starts to brown.
3 minutes
High heat keeps the beef juicy and prevents overcooking.
- 4
Add broccoli florets. Stir-fry for 2-3 minutes, then add water, oyster sauce, remaining soy sauce, and black pepper.
5 minutes
Add water to help broccoli cook faster and stay vibrant green.
Kenapa hidangan ini sihat
This Malaysian Beef and Broccoli Stir Fry is a healthy lunch option due to its lean protein content, low added fat, and abundance of vegetables. It is low in calories and carbs, yet filling and nutrient-dense. The use of fresh local ingredients like broccoli and lemongrass adds flavor without extra calories, making it suitable for weight management, diabetes, and overall wellness.
Beef and Broccoli Stir Fry is loaded with high-quality protein from beef and dietary fiber from broccoli. Broccoli is rich in vitamins C, K, and folate, while beef delivers iron and vitamin B12. Using minimal oil and lean beef cuts reduces saturated fat, and stir-frying preserves nutrients. Ginger and garlic are known for their antioxidant properties, supporting immune health. This dish is balanced in macros, making it suitable for lunch and calorie-conscious meal plans.
Petua
- 💡Tip 1: Slice beef thinly for quick, even cooking.
- 💡Tip 2: Use high heat for stir-frying to lock in flavors and texture.
- 💡Tip 3: Add a splash of water to prevent sauce from becoming too thick.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in a pan or microwave before serving. Avoid freezing, as broccoli may lose texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 260.0 kcal |
