Nutrition Facts
  Servings Per Recipe: 4
  Serving Size: 1 serving
Amount Per Serving
  Calories 453.0
  Total Fat 5.2 g
      Saturated Fat 1.7 g
      Polyunsaturated Fat 0.5 g
      Monounsaturated Fat 1.9 g
  Cholesterol 64.6 mg
  Sodium 534.1 mg
  Potassium 871.2 mg
  Total Carbohydrate 66.0 g
      Dietary Fiber 3.8 g
      Sugars 4.7 g
  Protein 34.9 g
  Vitamin A 27.2 %
  Vitamin B-12 53.7 %
  Vitamin B-6 45.7 %
  Vitamin C 139.8 %
  Vitamin D 0.0 %
  Vitamin E 8.5 %
  Calcium 7.4 %
  Copper 16.5 %
  Folate 42.3 %
  Iron 30.0 %
  Magnesium 18.5 %
  Manganese 62.6 %
  Niacin 40.4 %
  Pantothenic Acid     15.3 %
  Phosphorus     39.4 %
  Riboflavin 20.7 %
  Selenium 55.2 %
  Thiamin 29.6 %
  Zinc 30.4 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Beef and Broccoli

View the full Beef and Broccoli Recipe & Instructions
Submitted by: TAM101

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Beef and Broccoli

205 calories of White Rice, long grain, cooked, (1 cup)

150 calories of Beef, round steak, (0.25 lb)

37 calories of Corn Starch, (7.50 grams)

25 calories of Broccoli, fresh, (1 cup, chopped)

13 calories of Brown Sugar, (0.75 tsp packed)

8 calories of Onions, raw, (0.13 cup, chopped)

7 calories of Soup, beef broth, bouillon, consomme, prepared with equal volume water, commercial, (0.25 cup (8 fl oz))

5 calories of Kikkoman Lite Soy Sauce, (0.50 tbsp)

2 calories of Ginger, ground, (0.10 tbsp)

1 calories of Garlic, (0.25 clove)

1 calories of Garlic powder, (0.06 tsp)


Nutrition & Calorie Comments  

I actually didn't have the cornstarch or brown sugar so I substituted some tapioca for the cornstarch and just left the brown sugar off which didn't bother me because I don't really like a lot of "sweet". I'm more of a savory kind of girl. I served this over brown rice and It was really good. Submitted by:
AVALONJXN
(5/20/13)
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I used low sodium beef broth & soy sauce. I used brown rice instead of white. Very good! Submitted by:
HTHORR
(5/9/13)
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Made this for dinner tonight. Added a couple of mushrooms, fresh ginger and red pepper flakes. We all really liked it. My husband and grown son went back for seconds. Thanks for a tasty recipe with veggies and protein - 2 things I'm trying to eat more of! Submitted by:
TESSA130
(2/19/13)
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Since round steak can be tough, I brown the meat and then simmer in the (low sodium) broth until tender (adding water if necessary) before continuing with the recipe. I also like to add the red peppers and mushrooms or whatever vegetables I have on hand. Submitted by:
JESSIG5
(12/17/12)
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no salt except the soy sauce, i can eat this. My salt intake has
gone nuts since my dieting began. 		Submitted by:
ESPURPLEFARMER
(11/5/12)
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I would serve this over a stir fried broccoli slaw mix instead of the rice to lighten up the carbs. (Husband is diabetic can't have that many carbs at one meal) Thanks for the ideas, sounds really good Submitted by:
SUNSETSEEKER
(9/28/12)
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Thanks for the complete dinner calorie count, including the rice. This is so simple, and so good! That's the strangest broccoli in the photo. Perhaps spinach, cilantro or rabe were silently substituted for the florets? And is that minced green & yellow pepper not counted as garnish? And what is red? Submitted by:
NANCYHOME247
(9/23/12)
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Made this today with ground beef (all I had on hand) and it worked well. forgot the sugar (didn't notice till now) and used more ginger (did this from memory which can't be trusted!) DH was very happy with it. Submitted by:
BOOKWERME
(9/23/12)
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Sooooo good!! Boyfriend AND kids loved it!! Will definitely go into my arsenal as a yummy healthy dinner! :o)

Only change I made was using low sodium soy sauce. 		Submitted by:
MIGHTYMISCREANT
(4/12/12)
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Hi, I was wondering why you call this low fat/low calorie? Isnt 453 calories alot? I found one for less calories. Thank you though for the recipes though,I love it. Submitted by:
VCHAPMAN4
(3/23/12)
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We made this according to the recipe first time and loved it! (Even the 9 & 4 year olds!) I love adding button mushroom slices (or quarters) and a Bell Pepper (usually Orange or Red - because it's pretty) to this. I swap the soy sauce for low-sodium Teryaki on occasion. Submitted by:
FITKIZ
(1/31/12)
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Needed a little bit of zing... Going to try pepper flakes next time. I used low sodium beef broth and soy sauce and could definitely tell it :) ( trying to cut the sodium) Submitted by:
ETHYLKITTY
(1/12/12)
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This looks good but I'm concerned about the amount of sodium as well as the carbs and calories. I will substitute low sodium broth (and reduced sodium soy sauce) and use a smaller amount of brown rice or quinoa if I make this. Submitted by:
JULIA1154
(12/8/11)
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This recipe was absolutely delicious, but it's not exactly the healthiest recipe. 64 carbs per serving is alot. Submitted by:
MARIAJANELLE
(11/23/11)
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This pretty much sounds like the way I make mine. Good to know the calorie count. It can be worked into a meal plan! Submitted by:
LODESTONE
(11/19/11)
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This turned out a bit salty. I am going to adjust the sauce next time to cut down on the saltiness. Submitted by:
STINSONC73
(10/16/11)
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I used lower sodium broth and soy sauce and added mushrooms. It is very tasty! Submitted by:
TMCLEOD4
(10/11/11)
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I used Low Sodium Soy Sauce. After browning the meat in the wok, I cooked it, the onions and garlic in the slow cooker for several hours before adding it to the broccoli. Submitted by:
SUSANINEUROPE
(9/25/11)
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I prefer to use fresh ginger root over ground ginger, also to cut sodium I use 1 T reduced sodium Soy Sauce and 1 T plain rice vinegar, and reduced sodium stock. To kick the flavor I also add 1 T of Bourbon whiskey. Submitted by:
HWNHMMBRD
(9/24/11)
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If you eliminate the rice would the carbs bo that high. Being a diabetic Chinese food raised my blood sugar extremely high even when I don't have the rice. Anyone know what causes this. Seems to be the worst food for me as a diabetic, even worst than most deserts Submitted by:
JODIFRANK
(9/23/11)
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Made this and seved with high fiber bow ties. No rice. It was very good made exactly as written. Thanks its a keeper for us. Submitted by:
NORASPAT
(9/23/11)
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Recipe is very useful &very nutrition Submitted by:
DR_DEEPA
(9/23/11)
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This was AMAZING!! It came out so good. I didn't use any ginger and I added some mushrooms and sesame seeds as well as an extra teaspoon of soy sauce. I also used more garlic and added a bit of salt. Very tasty :) Submitted by:
WATER1954
(7/23/11)
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This was super easy to make and best of all it tasted just as good if not better than take out. I would suggest letting the meat marinate in the broth, brown sugar mixture though. Submitted by:
LAW6206
(5/18/11)
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