Bowls
Beef & broccoli stir-fry with rice
Tender strips of rump and crisp broccoli tossed in a glossy garlic-ginger oyster sauce, served with steamed rice for an easy weeknight dinner.
- 35 min · 20 min hands-on
- Serves 4
- Wok or large frying pan with lid, medium saucepan with lid, mixing bowl
- Contains mollusc, soy, wheat, gluten, sesame
- Complete meal
One serve gives you
Daily needs: Female 31–50- Protein 37 g · 29%
- Carbs 65 g · 51%
- Fat 12 g · 20%
- Fibre 6 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Ingredients
Weights for 4 servings. Per-serve nutrition stays the same.
- 300 g
- 450 g
- 500 g
- 25 g
- 10 g
- 30 g
- 6 g
- 100 g
- 5 g
- 20 g
- 400 g
- 120 g
- 15 g
- 15 g
- 30 g
- 6 g
Check product labels and cross-contact. Ingredient notes are not an allergy-safety guarantee.
Method
5 steps · about 35 min- Rinse the white rice. Put it in a medium saucepan with the 450 g water, bring to the boil, stir once, then cover and cook on the lowest heat for 12 minutes. Turn off the heat and leave covered for 10 minutes.
- Toss the sliced rump with 10 g of the reduced-salt soy sauce and 5 g of the cornflour and leave for 10 minutes. In a jug, whisk the oyster sauce, remaining 15 g soy sauce, remaining 5 g cornflour, brown sugar, sesame oil and the 100 g water until smooth.
- Heat 5 g of the canola oil in a wok over high heat. Add the broccoli and onion and stir-fry for 2 minutes, then add 2 tablespoons of water, cover and steam for 2 minutes until the broccoli is bright green and just tender. Tip onto a plate.
- Heat the remaining 15 g canola oil in the wok until shimmering. Sear the beef in two batches in a single layer for 1–2 minutes, turning once, until browned outside and just cooked through; move it to the plate with the broccoli. Reduce the heat to medium, add the garlic and ginger and stir for 30 seconds.
- Stir the sauce again, pour it into the wok and bubble for about 1 minute until glossy and thickened. Return the beef, broccoli and onion with any juices and toss for 1 minute until hot and coated. Divide the rice between four bowls, spoon over the stir-fry and finish with the spring onions and sesame seeds.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
One serve gives you
Daily needs: Female 31–50- Protein 37 g · 29%
- Carbs 65 g · 51%
- Fat 12 g · 20%
- Fibre 6 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Calculation limitations
- Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Every nutrient, and where it comes from
152 nutrients and food components, and the ingredients that supply each one.
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Every vitamin, mineral, fat, sugar and amino acid in this recipe, per serve or for the whole batch, and which ingredients supply each one. Free, no card needed.
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About this recipe and its sources
Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.
- White rice, uncooked: Whole-recipe edible weight.
- Tap water for the rice: Whole-recipe edible weight.
- Lean rump steak, raw, thinly sliced: Whole-recipe edible weight.
- Reduced-salt soy sauce, divided: Whole-recipe edible weight.
- Cornflour, divided: Whole-recipe edible weight.
- Oyster sauce: Whole-recipe edible weight.
- Brown sugar: Whole-recipe edible weight.
- Water for the sauce: Whole-recipe edible weight.
- Sesame oil: Whole-recipe edible weight.
- Canola oil, divided: Whole-recipe edible weight.
- Broccoli, cut into small florets: Whole-recipe edible weight.
- Brown onion, cut into thin wedges: Whole-recipe edible weight.
- Garlic, finely chopped: Whole-recipe edible weight.
- Fresh ginger, finely grated: Whole-recipe edible weight.
- Spring onions, sliced: Whole-recipe edible weight.
- Sesame seeds, toasted: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- White rice, uncooked: Rice, white, uncooked
- Tap water for the rice: Water, tap
- Lean rump steak, raw, thinly sliced: Beef, rump steak, lean, raw
- Reduced-salt soy sauce, divided: Sauce, soy, commercial, reduced salt
- Cornflour, divided: Flour, cornflour, from maize starch
- Oyster sauce: Sauce, oyster, commercial
- Brown sugar: Sugar, brown
- Water for the sauce: Water, tap
- Sesame oil: Oil, sesame
- Canola oil, divided: Oil, canola
- Broccoli, cut into small florets: Broccoli, fresh, raw
- Brown onion, cut into thin wedges: Onion, mature, brown skinned, peeled, raw
- Garlic, finely chopped: Garlic, peeled, fresh, raw
- Fresh ginger, finely grated: Ginger, peeled, fresh, raw
- Spring onions, sliced: Onion, spring, fresh, raw
- Sesame seeds, toasted: Seed, sesame, unsalted