Beef and Broccoli Stir-fry is a classic quick and easy meal that your whole family can enjoy. Tender beef cooked with broccoli and a nice savoury sauce with some rice is perfect for serving as a Bowl. For some extra crunch and a few more nutrients, you can also top it with shredded carrots or sliced water chestnuts.
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Beef and Broccoli Stir-Fry Bowl
Ingredients
1 tsp (5 mL) vegetable oil
1 lb (500 g) Beef Strip Loin or Tenderloin Steak, 1-inch (2.5 cm) thick, cut into ¼-inch (5 mm) thick strips
1 small onion, diced
5 cups (1.25 L) frozen broccoli florets
½ tsp (2 mL) garlic powder
2 tbsp (30 mL) *soy sauce
1 tbsp (15 mL) cornstarch
1 cup (250 mL) cold water
4 cups (1 L) hot cooked rice
Instructions
1. Heat oil over medium-high heat in a large nonstick skillet. Cook beef strips, turning once, for about 4 minutes, until browned. Transfer to a plate and set aside.
2. Add onions to skillet and stir-fry for 1 minute. Add broccoli and stir-fry for 4 minutes or until heated through.
3. Whisk together garlic powder, soy sauce, cornstarch, and water in a measuring cup or bowl. Gradually pour into pan, stirring constantly, and bring to a simmer. Cook, stirring, for 2 minutes or until thickened. Return browned beef strips and accumulated juices to pan; cook, stirring, for about 3 minutes to heat through, cooking beef to medium doneness for baby.
4. To serve for Baby/Toddler, see modified textures (below). For the rest of the
family, serve rice in bowls and spoon stir-fry over top.
Notes
*Tip: Use sodium-reduced soy sauce to help limit the sodium content for baby and the whole family.
Baby/Toddler Fast Adapt
Basic Guidelines:
• Cook beef to 160°F (71°C)
• Before serving, heat up all baby food until hot, then cool to lukewarm temperature
Puréed Texture: Combine ¼ cup (60 mL) of the cooked Stir-fry with 2 tbsp (30 mL) of the rice in a small food processor; process for about 1 minute or until you reach a consistency that suits your baby, adding water, breastmilk or formula if necessary.
Chunky Mash: Combine ¼ cup (60 mL) of the cooked Stir-fry with 2 tbsp (30 mL) of the rice in a small food processor; pulse 3 to 5 times or until you reach a consistency that suits your baby’s ability, adding water, breastmilk or formula if necessary.
Toddler Finger Foods: Chop the cooked Stir-fry into small, bite-size pieces and place on a plate with some rice.
