Craving Chinese takeout but worried about the sodium and sugar? This Heart Healthy Beef and Broccoli Stir-Fry with Brown Rice is the ultimate "fakeout" dinner. It delivers all the savory, bold flavors of your favorite restaurant dish, crispy broccoli, tender beef, and a rich garlic-ginger sauce, but with a fraction of the salt and fat.
By using lean flank steak and fiber-rich brown rice, this meal is designed to be diabetes-friendly and heart-healthy. Plus, making your own sauce means you control the ingredients, keeping it gluten-free and avoiding the hidden additives often found in Asian recipes. It’s the perfect satisfying weeknight meal that loves your heart back.
This recipe transforms a traditionally heavy dish into a balanced, nutrient-dense meal. By pairing lean protein with complex carbohydrates and a controlled amount of heart-healthy fats, it supports stable blood sugar levels without sacrificing satisfaction. The focus is on using fresh aromatics rather than heavy salt to build flavor.
One serving of this recipe contains approximately 434 calories, making it a satisfying but calorie-conscious dinner option compared to restaurant versions which can often double that amount.
This version is designed with blood sugar in mind. We use brown rice (a complex carb) instead of white rice, and balance the meal with plenty of fiber from broccoli and protein from lean beef to help slow glucose absorption.
The secret is cutting the beef against the grain and marinating it briefly with cornstarch (or arrowroot) and soy sauce. This technique, often called "velveting," seals in moisture and keeps the meat tender even when cooked quickly.
Yes, as long as you use certified gluten-free soy sauce (or tamari) and gluten-free hoisin sauce. The rest of the ingredients, like rice, beef, and veggies, are naturally gluten-free.
Love this heart-healthy beef and broccoli? Expand your weeknight menu with more heart-healthy Asian-style recipes that deliver big flavor without the high sodium of takeout. From poultry to vegetarian options, these better-than-takeout favorites are perfect for keeping your diet on track.
Recipe yields 4 servings
In a bowl, combine 1 tablespoon of the sherry, 1 tablespoon of the soy sauce, sugar and flank steak. Set aside. In a small bowl, stir together the remaining 1 tablespoon sherry, the remaining 1 tablespoon soy sauce, broth, cornstarch and hoisin. Set aside.
Lightly coat a skillet with nonstick cooking spray and heat on medium high. Add the beef mixture and cook for 3 minutes, or until browned. Remove beef from skillet and drain the juices.
Add oil to skillet. Add ginger and garlic and cook for 30 seconds, stirring constantly. Add broccoli and 1/4 cup water and cook for 2 to 3 minutes, or until broccoli is softened but still crisp. Add scallions and cook for 1 minute, stirring constantly. Add broth mixture, beef mixture and water chestnuts; cook for 2 minutes, or until beef is thoroughly heated and sauce is slightly thick. Sprinkle with sesame seeds, if using. Serve beef mixture over rice.
Leftovers of this beef and broccoli store surprisingly well. Keep them in an airtight container in the refrigerator for up to 3 days. To reheat, use a skillet over medium heat with a splash of water or broth to loosen the sauce; microwaving can sometimes make the beef tough. If you are meal prepping, store the brown rice and the stir-fry in separate compartments to keep the textures distinct.
Since this dish is a "bowl" meal with protein, veggies, and carbs (brown rice) all in one, you don't need heavy sides.
To reduce sodium further, you can swap the low-sodium soy sauce for coconut aminos. It has a naturally sweet, savory flavor with much less salt.
If you can’t find a gluten-free or low-sugar hoisin sauce, you can substitute a mix of peanut butter and a splash of sesame oil, or look for a paleo-friendly hoisin alternative.
Arrowroot powder is a perfect grain-free substitute for thickening the sauce and velveting the beef.
If you prefer to cook without alcohol, you can use an equal amount of low-sodium beef broth or a splash of rice vinegar for acidity.