Broccoli and Beef Stir Fry Recipe

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Serves 4 to 6

• 2 garlic cloves, minced
• 1 tablespoon minced ginger
• 2 1/2 tablespoons low-sodium soy sauce, divided
• 5 tablespoons oyster sauce, divided
• 10-ounce flank steak, top round or beef tenderloin
• 4 to 5 large carrots
• 1 large onion
• 1 large head of broccoli
• 4 green onions
• 1 tablespoon avocado oil
• Optional: Chili garlic paste or sambal oelek

Serve over cooked brown rice.

1. Make a marinade for the beef by combining the minced garlic and ginger in a bowl. Add 1 tablespoon of soy sauce and 1 tablespoon of oyster sauce to the bowl and stir to combine.
2. Slice the beef into thin, bite-sized pieces or strips, and add the beef to the bowl with marinade. Stir to coat the beef.
3. While the beef marinades, peel and thinly slice the carrots, and thinly slice the onion. Cut the broccoli into small bite-sized florets. Thinly slice the green onions.
4. To prepare stir fry sauce, combine the remaining 4 tablespoons of oyster sauce and remaining 1 1/2 tablespoons of soy sauce in a small bowl.
5. Heat the oil in a wok or large sauté pan over medium-high heat. Once hot, add the marinated beef. Sear the beef for 1 to 2 minutes on each side until browned. Remove the beef from the pan and place it on a plate.
6. Add the onions, carrots and broccoli, along with 1 to 2 tablespoons of water, to the pan. Allow the vegetables to stir fry until fork tender, about 4 to 5 minutes.
7. Return the beef to the pan and add the stir fry sauce. Stir to combine and top with green onions and chili garlic paste or, for a spicy kick, sambal oelek.
8. Serve over cooked brown rice.

1 broccoli and beef stir fry serving plus 1/2 cup brown rice (other optional ingredients not included):

Calories: 320
Protein: 18 grams
Total carbohydrates: 41 grams
Dietary fiber: 6 grams
Total fat: 9 grams

Nutrition facts are an estimate and vary based on serving size.

Make your stir fry meatless! Instead of beef, use a 14-ounce block of firm tofu, drained and patted dry.

Getting kids involved in meal prep is a great way to teach them real-life skills and build their confidence and independence. Based on your child’s age and skill level, here are some ways they can help prepare the broccoli and beef stir fry:

• Practice their math skills by measuring the ingredients.
• Chop the carrots and broccoli. Younger kids can use a child-safe knife.
• Add the marinade ingredients to a bowl and stir.

Here are some other great way kids as young as 2 can help in the kitchen:

• Ages 2 and 3: Rip lettuce, pour ingredients in a bowl, help bring empty cups and plates to and from the table 
• Ages 4 and 5: All the above + help measure ingredients, wash produce, set and clear the table
• Ages 6 to 8: All the above + use a child-safe knife (with supervision) to cut produce, crack eggs, wipe the counters, sweep the floor, load the dishwasher  
• Ages 9 to 12: All the above + plan a simple meal, learn knife skills, wash dishes, take out the trash 
• Ages 13 and older: All the above + plan and prepare their own meal 

You know your child best. Assign mealtime responsibilities based on their skills and abilities, as well as your comfort.

This recipe has been tested at the Children's Healthcare of Atlanta Kauffman Family Teaching Kitchen, located in the Center for Advanced Pediatrics. The Kauffman Family Teaching Kitchen offers interactive, hands-on cooking and nutrition classes for patients, their families and children in the community.

To learn more, email teachingkitchen@choa.org.