Beef and Broccoli Stir-Fry (Air Fryer Version)
This beef and broccoli stir-fry is a nutritious and diabetic-friendly dinner option that combines lean beef with fresh broccoli for a delicious, protein-rich meal. Cooking in the air fryer helps to achieve a perfectly tender and crispy texture for both the beef and broccoli, while keeping the meal healthy.
Prep Time: 20 minutes
Cook Time: 20 minutes
Portions: 4
Glycemic Index (GI): 35 (Low)
Glycemic Load (GL): 8 (Low)
Ingredients:
- 1 pound lean beef strips (such as sirloin or flank steak)
- 2 cups fresh broccoli florets
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon grated ginger
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Optional Garnish:
- Sesame seeds
- Chopped green onions
- Cauliflower rice (for serving)
Instructions:
- Marinate the Beef:
- Prepare Marinade: In a small bowl, mix the low-sodium soy sauce with the grated ginger.
- Coat the Beef: Slice the beef into thin, uniform strips. Place in the bowl with the marinade, ensuring all the strips are coated. Let marinate for about 15 minutes.
- Preheat the Air Fryer:
- Preheat your air fryer to 375°F (190°C).
- Cook the Beef:
- Prepare the Beef: Lightly coat the beef strips with olive oil to prevent sticking.
- Air Fry: Place the marinated beef strips in the air fryer basket in a single layer. Cook for about 8 minutes, shaking the basket halfway through. The beef should be browned and slightly crispy on the edges.
- Cook the Broccoli:
- Prepare the Broccoli: While the beef is cooking, toss the broccoli florets in a bowl with a bit of olive oil, salt, and pepper.
- Air Fry the Broccoli: Once the beef is done, add the broccoli florets to the air fryer basket. Cook for another 5-7 minutes, shaking the basket occasionally. The broccoli should be tender but still crisp.
- Prepare the Cauliflower Rice:
- Rice the Cauliflower: Pulse cauliflower florets in a food processor until they reach a rice-like consistency.
- Sauté: Lightly sauté the cauliflower rice in a non-stick pan with a bit of olive oil until tender.
- Assemble the Stir-Fry:
- Serve: Serve the beef and broccoli over a bed of cauliflower rice.
- Garnish: Sprinkle with sesame seeds and chopped green onions for added flavor and texture.
Enjoy this beef and broccoli stir-fry for a delicious and balanced dinner that supports your health goals!