Beef and Broccoli Stir-Fry Bowl 

Beef and Broccoli Stir-fry is a classic, quick, and easy meal that your whole family can enjoy. Tender beef cooked with broccoli and a nice savoury sauce is perfect as a Bowl when served with rice. For some extra crunch and a few more nutrients you can also top with shredded carrots or sliced water chestnuts. 

Prep time: 10 minutes 

Cooking time: 8 minutes 

Serves 4 (adult servings) 

Ingredients:

1 tsp (5 mL) vegetable oil 

1 lb (500 g) Beef Strip Loin or Tenderloin Steak, 1-inch (2.5 cm) thick, cut into ¼-inch (5 mm) thick strips 

1 small onion, diced 

5 cups (1.25 L) frozen broccoli florets 

½ tsp (2 mL) garlic powder 

2 tbsp (30 mL) sodium-reduced soy sauce 

1 tbsp (15 mL) cornstarch 

1 cup (250 mL) cold water 

4 cups (1 L) hot cooked rice 

 Instructions:

1. Heat oil over medium-high heat in a large nonstick skillet. Cook beef strips, turning once, for about 4 minutes, until browned. Transfer to a plate and set aside.

2. Add onions to skillet and stir-fry for 1 minute. Add broccoli and stir-fry for 4 minutes or until heated through. 

3. Whisk together garlic powder, soy sauce, cornstarch, and water in a measuring cup or bowl. Gradually pour into pan, stirring constantly, and bring to a simmer. Simmer, stirring, for 2 minutes or until thickened. Return browned beef strips and accumulated juices to pan; cook, stirring, for about 3 minutes to heat through, cooking beef to medium doneness for baby. 

4. To serve for Baby/Toddler, see modified textures (below). For the rest of the family, serve rice in bowls and spoon stir-fry over top.

Tip: Use sodium-reduced soy sauce to help limit sodium content for your baby and the whole family. 

Per Adult serving: 420 Calories, 33 g Protein, 8 g Fat, 53 g Carbohydrate, 520 mg Sodium 

%DV: Iron 19% (Good Source), Zinc 64% (Excellent Source), Vitamin B12 79% (Excellent Source) 

Baby/Toddler Fast Adapt 

Guiding principles  

• Prepare recipe without adding salt except for Toddler stage
• Cook beef to 160°F (71°C)
• Before serving, heat up all baby food until hot, then cool to lukewarm

Puréed Texture 

Combine ¼ cup (60 mL) of the cooked Stir-fry with 2 tbsp (30 mL) of the rice in a small food processor; blend for about 1 minute or until you reach a consistency that suits your baby, adding water, breastmilk or formula if necessary. 

Chunky Mash 

Combine ¼ cup (60 mL) of the cooked Stir-fry with 2 tbsp (30 mL) of the rice and 3 tbsp (45 mL) water in a small food processor; pulse 3 to 5 times until you reach a consistency that suits your baby’s ability, adding water, breastmilk or formula if necessary. 

Toddler Finger Foods 

Chop the cooked Stir-fry into small, bite-size pieces and place on a plate with some rice. Offer utensils. 

Sponsored by: Canada Beef