Beef and Broccoli Stir-Fry

PregnancyAsian-InspiredEasyServes 235 min

Strips of fully cooked lean beef and fresh broccoli florets tossed in a savory ginger-soy sauce over warm brown rice.

As energy returns and blood volume climbs steeply in the second trimester, maternal iron needs ramp up significantly. Lean beef provides an excellent source of highly absorbable iron for the mother's expanding blood volume, while vitamin C from the fresh broccoli helps the body utilize it even more efficiently. Paired with whole grain brown rice, this meal offers steady, fiber-rich energy to support both maternal stamina and the baby's fast, continuous growth.

View Nutrition Facts

One serving≈800 kcal · 45 g protein

Calories800 kcal

Protein45 g

Carbs72 g · 14.4g sugar

Fat39 g · 9.1g sat

Fiber9.9 g

Sodium1,503 mg

Folate217 mcg DFE

Iron5.9 mg

Calcium192 mg

Choline202 mg

Vitamin D5.6 IU

Vitamin B122.3 mcg

DHA + EPA3 mg

Zinc8.7 mg

from its ingredients

Ingredients

½ cup brown rice (dry)
10 oz flank steak, thinly sliced against the grain
1 head broccoli, cut into florets
2 cloves garlic, minced
1 tbsp grated fresh ginger
3 tbsp soy sauce
1 tbsp sesame oil
1 tbsp honey
1 tbsp cornstarch
2 tbsp cooking oil
¼ cup water

Method

1Cook the brown rice according to package directions until tender.
2In a small bowl, whisk together the soy sauce, sesame oil, honey, cornstarch, water, minced garlic, and grated ginger until smooth.
3Heat half the cooking oil in a large skillet or wok over medium-high heat. Add the sliced beef and stir-fry until fully cooked with no pink remaining (about 4-5 minutes). Remove the beef to a plate and set aside.
4Add the remaining oil to the skillet, then add the broccoli florets. Stir-fry for 2 minutes, then add a splash of water, cover, and steam until the broccoli is bright green and tender-crisp (about 3 minutes).
5Return the cooked beef to the skillet. Give the sauce a quick stir, then pour it over the beef and broccoli.
6Stir continuously until the sauce thickens and coats the ingredients, about 1-2 minutes. Serve hot over the prepared brown rice.

Plan and shop this meal

Tell us where you are in your journey and we’ll match meals like this to your days — free.

Start free