Lean Beef Stir-Fry with Broccoli

PreconceptionAsian-InspiredEasyServes 230 min

Strips of lean beef stir-fried with broccoli and carrots, served over brown rice.

Lean beef is an excellent source of highly bioavailable iron and zinc. The iron helps her build protective stores for a future pregnancy while supporting her energy through her cycle. For him, the zinc is a vital component for healthy sperm count and motility. Paired with fiber-rich brown rice and antioxidant-packed broccoli, this meal provides steady, foundational nourishment for both partners.

View Nutrition Facts

One serving≈720 kcal · 40 g protein

Calories720 kcal

Protein40 g

Carbs75 g · 17.3g sugar

Fat32 g · 7.6g sat

Fiber12 g

Sodium1,529 mg

Folate232 mcg DFE

Iron6.3 mg

Calcium252 mg

Choline184 mg

Vitamin D4.5 IU

Vitamin B121.8 mcg

DHA + EPA2.4 mg

Zinc7.9 mg

from its ingredients

Ingredients

8 oz flank steak, thinly sliced against the grain
1 head broccoli, cut into florets
2 carrots, peeled and thinly sliced
3 cloves garlic, minced
1 tbsp fresh ginger, minced
3 tbsp soy sauce (or tamari)
1 tbsp honey
1 tbsp sesame oil
1 tbsp cooking oil
½ cup dry brown rice, cooked
1 tbsp sesame seeds

Method

1Cook the brown rice according to the package directions.
2In a small bowl, whisk together the soy sauce, honey, sesame oil, garlic, and ginger to create the stir-fry sauce.
3Heat the cooking oil in a large skillet or wok over medium-high heat. Add the sliced flank steak and cook for 2-3 minutes until browned. Remove the beef and set aside.
4In the same skillet, add the broccoli florets and sliced carrots. Sauté for 5-7 minutes, adding a splash of water to help steam the vegetables until tender-crisp.
5Return the beef to the skillet. Pour the sauce over the beef and vegetables, tossing well to coat. Cook for 1-2 minutes until the sauce has slightly thickened.
6Serve the stir-fry warm over the cooked brown rice, garnished with sesame seeds.

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