This Coconut Crumbed Keto Beef and Broccoli Stir Fry is the perfect substitute, for those nights when Chinese takeout is on the books. Stir fry is a Chinese classic many of us love.
The only problem with a quick take out is typically the ingredients used are far from good for us. From refined oils, added sugars to conventional meats.
This recipe is delicious, wholesome and quick to whip up.
Our stir-fry contains grass-fed beef, coconut oil (a great source of healthy fats) as well as coconut flour which I used to crumb the beef strips giving the dish added fiber. I also packed it with loads of wholesome vegetables and a subtle hint of chilli.
All of this goodness is served on a bed of cauliflower rice for that perfect low carb, grain free option.
Why are refined vegetable oils unhealthy for us, you may be wondering?
The following explanation is from 100 Days of Real Food
Many of the oils used in our modern diet are damaging to our health.
“They are processed, cleaned with chemicals, and most come from genetically modified corn, canola or soy. A majority of oils found on the grocery store aisles are heated to very high temperatures during processing, this heat oxidizes the oils. Then the oxidation creates free radicals that can damage the cells of our bodies, so it is best to avoid them. The processing increases the shelf-life of the oils and removes most of the natural flavoring, making them more attractive for the industrial food industry, but less attractive to the consumer. Vegetable oils, like canola and corn oil, are usually made with genetically modified corn, canola, and soy. So, I suggest you limit the use of such oils and stick with unrefined oils.”
Here’s an easy checklist of oils to avoid:
- Vegetable Oil
- Organic Vegetable Oil
- Soybean Oil
- Corn Oil
- Canola Oil
- Organic Canola Oil
- Grape Seed Oil
- Hydrogenated Oils
- Margarine
- Any oil that is labelled as refined, hydrogenated, partially-hydrogenated
I hope you enjoy this keto beef and broccoli stir-fry recipe, let us know what you think.
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Keto Beef and Broccoli Stir Fry
- Prep Time: 15 minutes
- Cook Time: 15 - 20 minutes
- Total Time: 35 minutes
- Yield: 4 1x
- Category: Main
- Cuisine: Stir Fry
Description
Delicious coconut flour crumbed beef strips, added to a stick Asian sauce and packed with goodness!
Ingredients
500g Grass fed Ribeye Steak, sliced into ¼” strips
1 tbsp Coconut Flour
2 tbsp Coconut Oil
4 tbsp Coconut aminos
1 tsp Sesame Oil (optional)
1 tbsp Rice Vinegar, plus 1 tsp
1 tsp Sriracha (optional)
½ tsp Dried Red Pepper Flakes
1 tbsp Toasted Sesame Seeds
½ medium Capsicum (Red Pepper), sliced into thin strips
2 cups Broccoli Florets
½ medium Jalapeno Pepper, sliced into thin rings (optional)
1 clove Garlic, minced
1 tsp Ginger, minced
1 tsp honey
3 medium Radish, sliced into matchstick sizes
Instructions
- Chop ribeye steak into small strips, about 1/4″ in thickness. Place the meat in a bowl and pour the coconut flour over the meat in order to coat all the pieces. This flour will act as a light breading in order to create the crispy beef texture. Allow it to rest for 10 minutes.
- Prepare all vegetables. Slice Capsicum (Red Pepper) into thin strips, jalapeno into thin rings into small pieces, the broccoli into small florets and mince the garlic and ginger.
- In a wok pan or large skillet, heat 1 tablespoon of coconut oil over medium heat. Once hot, add garlic, ginger, broccoli and red pepper strips. Fry for 2 minutes until aromatic, taking care not to burn. Add the coconut aminos, sesame oil, rice vinegar, honey and sriracha. Whisk to combine and allow to cook down for 1-2 minutes. Then add sesame seeds and red pepper flakes to sauce mixture and stir.
- While vegetables are cooking, heat 1 tablespoon of cooking oil in a large pan on high heat. Once the oil reaches the proper temperature, add beef strips, making sure not to crowd the pot. With this shallow fry technique, you will need to turn the meat in the pan once to allow both sides to cook evenly. Fry for 2-3 minutes on each side, or until the meat begins to develop a deep brown crust.
- Remove the beef from the oil and place on paper towels to absorb some of the oil.
- Next, drop the cooked crispy beef into the wok pan containing the sauce and stir to combine.
- Cook for an additional 2 minutes to develop the flavours of the meat and sauce together.
- Serve on a bed of cauliflower rice or organic steamed jasmine rice for a non-keto option. Garnish with jalapeno and radish slices and Coriander or Basil.
Notes
For those not following a specific low carb or grain free diet, cauliflower rice can be substitute with organic steamed jasmine rice.
Mung bean sprouts are also a great addition to this dish.