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Lightened Up Beef and Broccoli

This Lightened Up Beef and Broccoli is a lightened up version of a classic dish of beef sautéed with fresh broccoli florets and covered in a homemade savory sauce. A restaurant worthy dish-made in just 30 minutes!

Servings: 8  (1 and 1/4 cup) servings

GREEN/BLUE/PURPLE : 5 Smartpoints per serving 

How is this dish lightened up?

Bulking it up with more broccoli and cooking the beef in just 2 teaspoons of oil lightens up the dish without sacrificing the quality of flavor and texture!

What ingredients do I need to make this Lightened Up Beef and Broccoli?

  • Steak– I like to use lean flank steak for this recipe. You could also use lean flat iron steak. Cut into thin 1-inch slices. 
  • Olive oil– I only use 2 teaspoons and those 2 teaspoons all you need to make the beef restaurant worthy! I highly recommend it and to be honest -it really doesn’t impact the overall point value! 
  • Broccoli– florets. I recommend using fresh broccoli for this recipe. Frozen broccoli tends to add excessive water and can get soggy, quickly. I like buy a prepackaged 24oz. of broccoli florets-but you can buy heads of broccoli and remove the broccoli florets.  This recipe calls for 24 oz. or about 9-10 cups of broccoli florets.
  • Cornstarch– you will coat the beef in cornstarch which makes the beef tender and takes it to a new level of deliciousness! You will also use 2 Tablespoons to thicken the sauce.   
  • Low sodium soy sauce- be sure to use low sodium- if you don’t have low sodium soy sauce- then you can mix 3/4 cup regular soy sauce with 1/4 cup water; for the sauce.
  • Garlic- minced 
  • Regular brown sugar- unpacked. It’s only 2 Tbsp and therefore doesn’t make a huge difference in the point value, if you wanted to use a brown sugar sweetener you can. The point value would not change.
  • Fresh ginger-minced. You can also substitute it for 1/2 tsp of ground ginger.
  • Chili paste or Sriracha sauce It adds a little kick-but not much to make it a spicy dish.  

 

Can I freeze the leftovers?

Yes! Store leftovers in an airtight container up to 4 days in the refrigerator or freeze in an airtight container or heavy-duty freezer bag for up to a month.

How do I make this Lightened Up Beef and Broccoli?

Cut the lean flank steak into – inch slices. Toss the steak slices in the 2 Tbsp cornstarch. 

Heat a large nonstick sauté pan over medium heat. Add 1 tsp oil. Add beef .

cook until no longer pink, about 8-10 minutes. Remove the beef from the pan.

In a separate small bowl, whisk together 1 Tbsp cornstarch, soy sauce, brown sugar, garlic and ginger, chili paste, and set aside.

Spray the pan generously with non stick cooking spray.

Add the broccoli to the pan and sauté until tender, about five minutes.

Add the beef back to the pan.

Stir in the sauce. Cook on medium heat, until the sauce has thickened, about five minutes.

Serve with white rice. I like to use Trader Joe’s Jasmine rice. It’s 3 smartpoints for 1/2 cup or 5 smartpoints for 1 cup.  

You could also serve it over cauliflower rice, quinoa, or brown rice. 

If you’re following the purple plan brown rice would be zero points- which is AWESOME!

 

Ingredients:

  • 2 lbs.  lean flank steak, cut into thin 1-inch slices 
  • 2 tsp oil 
  • 24 oz. broccoli florets, raw (about 9-10 cups)
  • 3 Tbsp cornstarch

Sauce Ingredients: 

  • 2 Tbsp cornstarch
  • 1 cup low sodium soy sauce *see author notes 
  • 5 cloves garlic, minced or 1 1/2 Tbsp minced garlic
  • 2 Tbsp regular brown sugar, unpacked 
  • 1 tsp ground ginger or 1 Tbsp fresh ginger, minced 
  • 1 tsp Sriracha sauce or chili paste

Directions:

  1. Cut lean flank steak into 1- inch slices. Toss the steak slices in 3 Tbsp cornstarch. 
  2. Heat a large nonstick sauté pan over medium heat. Add 2 tsp oil. Add beef and cook until no longer pink, about 8-10 minutes. Remove it from the pan.
  3. In a separate small bowl, whisk together 2 Tbsp cornstarch, soy sauce, brown sugar, garlic and ginger, chili paste, and set aside.
  4. Spray the pan generously with non stick cooking spray. Add the broccoli to the pan and sauté until tender, about five minutes. Add the beef back to the pan.
  5. Stir in the sauce. Cook on medium heat, until the sauce has thickened, about five minutes.
  6. Serve with white rice, cauliflower rice, quinoa, or brown rice. 

Servings: 8  (1 and 1/4 cup) servings

GREEN/BLUE/PURPLE : 5 Smartpoints per serving 

 

Author Notes:

  • If you don’t have low sodium soy sauce- mix 3/4 cup regular soy sauce with 1/4 cup water; for the sauce
  • Point value does not include quinoa or rice.
  •  I use Trader Joe’s Jasmine rice. It’s 3 smartpoints for 1/2 cup or 5 smartpoints for 1 cup.
  •  If you’re following the purple plan brown rice would be zero points. 
  • Store leftovers in an airtight container up to 4 days in the refrigerator or freeze in an airtight container or heavy-duty freezer bag for up to a month.
Yield: 8

Lightened Up Beef and Broccoli

Lightened Up Beef and Broccoli

This Lightened Up Beef and Broccoli is a lightened up version of a classic dish of beef sautéed with fresh broccoli florets and covered in a homemade savory sauce. A restaurant worthy dish-made in just 30 minutes!

Author: thepounddropper.com

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Ingredients

Ingredients

  • 2 lbs. lean flank steak, cut into thin 1-inch slices 
  • 2 tsp olive oil 
  • 24 oz. broccoli florets, raw (not frozen, about 9-10 cups) 
  • 3 Tbsp cornstarch

Sauce Ingredients:

  • 2 Tbsp cornstarch
  • 1 cup low sodium soy sauce *see note 
  • 5 cloves garlic, minced or 1 1/2 Tbsp minced garlic
  • 2 Tbsp regular brown sugar, unpacked 
  • 1 Tbsp fresh ginger, minced or 1 tsp ground ginger 
  • 1 tsp Sriracha sauce or chili paste

Instructions

    1. Cut lean flank steak into 1- inch slices. Toss the steak slices in the 3 Tbsp cornstarch. 
    2. Heat a large nonstick sauté pan over medium heat. Add 2 tsp oil. Add beef and cook until no longer pink, about 8-10 minutes. Remove it from the pan.
    3. In a separate small bowl, whisk together 2 Tbsp cornstarch, soy sauce, brown sugar, garlic and ginger, chili paste, and set aside.
    4. Spray the pan generously with non stick cooking spray. Add the broccoli to the pan and sauté until tender, about five minutes. Add the beef back to the pan.
    5. Stir in the sauce. Cook on medium heat, until the sauce has thickened, about five minutes.
    6. Serve with white rice, cauliflower rice, quinoa, or brown rice. 

    7. Servings: 8  (1 and 1/4 cup) servings

      GREEN/BLUE/PURPLE :
      5 Smartpoints per serving 

Notes

    • If you don't have low sodium soy sauce- mix 3/4 cup regular soy sauce with 1/4 cup water; for the sauce
    • Point value does not include quinoa or rice.
    • I recommend using fresh broccoli vs. frozen for this recipe. Frozen broccoli tends to adds excessive water to the dish and can get soggy quickly.
    • I use Trader Joe's Jasmine rice. It's 3 smartpoints for 1/2 cup or 5 smartpoints for 1 cup.  If you're following the purple plan brown rice would be zero points. 
    • Store leftovers in an airtight container up to 4 days in the refrigerator or freeze in an airtight container or heavy-duty freezer bag for up to a month.

Nutrition Information:

Yield:

8

Amount Per Serving: Calories: 260Total Fat: 10gSaturated Fat: 4gCholesterol: 75mgSodium: 860mgCarbohydrates: 12gNet Carbohydrates: 11gFiber: 1gSugar: 3gProtein: 27g
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