Keto Beef and Broccoli
How to Do It Look at the recipe card below this post for the amounts of each ingredient and full directions.
This Ground Beef and Broccoli dish makes a quick meal in 30 minutes with a simple, tasty sauce that your family will love eating with vegetables.
Ingredients
- ( ) 1 tablespoon of peanut oil (you may use vegetable or olive oil instead)
- ( ) 3 cups of broccoli florets, rinsed and dried
- ( ) 1 pound of ground beef
- ( ) 1 yellow onion, chopped
- ( ) 1 red bell pepper, sliced
- ( ) Salt to taste
- ( ) White pepper to taste
- ( ) Green onions
- ( ) 2 tablespoons of cornstarch
- ( ) 2 teaspoons of cold water
- ( ) 1 cup of beef broth
- ( ) 1/4 cup soy sauce
- ( ) 3 teaspoons of packed brown sugar
- ( ) 1–2 teaspoons of honey
- ( ) 2 cloves of garlic, minced
- ( ) 1/2 teaspoon of ground ginger
- ( ) 1 teaspoon of sesame oil that has been roasted
- ( ) 3 cups of any kind of cooked rice
Instructions
- Put cornstarch and 2 tablespoons of water in a jar with a lid and shake to mix. Put it somewhere cool.
- In a medium bowl, mix together the rest of the sauce ingredients and put them aside. Start with one tablespoon of honey and add another if you want to.
- Put the oil on the stove and turn it up to medium. Add the broccoli and toss it around to coat it. Cook for 4 to 5 minutes, or until it is a little soft. Take it off and put it aside. Sauté the broccoli in oil for 4 to 5 minutes, then set it aside.
- If you want, you can add salt and white pepper to the beef.
- Over medium-high heat, sauté the ground beef and diced onions until they are browned and cooked thoroughly. Add the ground beef and onions and sauté them on medium-high heat until they break apart.
- Get rid of the grease.
- Add sliced bell peppers and sauté for one minute. Put in the bell peppers and cook for one minute.
- Add the sauce mixture and bring to a boil. Let it simmer or cook down for 2 to 3 minutes. Add the sauce mixture and bring it to a low boil. Let it cook down for 2 to 3 minutes.
- First, shake the cornstarch mixture, and then slowly stir it into the sauce. Let it keep bubbling gently until it gets as thick as you want it to be. Take the cornstarch mixture out of the fridge and whisk it up. Stir it into the sauce slowly. Let it keep bubbling gently until it is as thick as you want it.
- Turn the heat down to low. Put the broccoli back in and stir it in to mix it up and heat it through. Turn down the heat. Add the broccoli back in and toss to mix and cook through.
- Serve over rice and top with green onions! Check the notes for how I make rice that is precisely cooked and tastes great. Add green onions on top and serve.
Additional Notes and Suggestions
- You can use cauliflower rice instead of ordinary rice.
- You can use other sweeteners that are better for keto instead of brown sugar and honey. To balance out the savory taste of the soy sauce and beef broth, I do think that some kind of sugar is needed in this recipe.
- Think about not using cornstarch.
- You can also use ground chicken or turkey in this recipe. You may also use chicken breasts to make my Chicken and Broccoli Stir Fry.
- You can also use frozen broccoli. Let it thaw and then pat it dry. Follow the recipe from there.
- Additions to the ingredients list include julienned carrots, water chestnuts, celery, kale, and more.
- Green onions, roughly chopped peanuts, sesame seeds, crunchy chow mein noodles, and sliced almonds are some of the things you can put on top.
- If you want to lower the salt in this recipe, you might use low-sodium soy sauce or broth. Some brands of soy sauce have more salt than others.
- To make rice taste better, add chicken bouillon to the water. After cooking, let the rice sit in the saucepan with the lid on for 10 minutes so it can come free from the bottom.
- You can keep it in the fridge for up to three days or freeze it for up to three months. (Leftovers freeze wonderfully!)
- You can also use ground turkey or ground chicken in this recipe. You may also use chicken breasts to make my Chicken and Broccoli Stir Fry.
- You can also use frozen broccoli. Let it thaw and then pat it dry. Follow the recipe from there.
- Additions to the ingredients list include julienned carrots, water chestnuts, celery, kale, and more.
- Green onions, roughly chopped peanuts, sesame seeds, crunchy chow mein noodles, and sliced almonds are some of the things you can put on top.
- If you want to control the salt in this recipe, you might use low-sodium soy sauce or broth. There are different amounts of salt in different kinds of soy sauce.
How I boil rice perfectly:
- Boil 2 cups of water. For more flavor, I add two chicken bouillon cubes to the water.
- Put in 1 cup of white long-grain rice and bring the liquid back to a boil.
- Cover firmly and turn the heat down to a low simmer for 15 minutes. (I turned the heat down.)
- Take it off the heat and let it sit in the pot with the cover on for 10 minutes. The rice that is stuck to the bottom will come loose.
- This makes 3 cups of rice that tastes great and is cooked just so. For this, I use a Dutch oven because it holds heat well.
- Keep in mind that other types of rice may need different amounts of liquid and/or boiling durations.
Nutrition Information
There are 4 servings in this recipe, and the nutrition information is for one serving. The rice is included. Please keep in mind that the nutritional information is only an estimate.
Nutrition: 488 calories, 65 grams of carbohydrates, 32 grams of protein, 11 grams of fat, 4 grams of saturated fat, 2 grams of polyunsaturated fat, 5 grams of monounsaturated fat, 0.4 grams of trans fat, 70 milligrams of cholesterol, 1138 milligrams of sodium, 842 milligrams of potassium, 4 grams of fiber, 21 grams of sugar, 1357 IU of vitamin A, 102 milligrams of vitamin C, 80 milligrams of calcium, and 4 milligrams of iron