Diabetic-Friendly Beef and Broccoli Stir Fry
A classic takeout favorite — made low-carb, high-protein, and blood sugar friendly.
✅ Why This Version Is Better
- No cornstarch
- No sugar
- Low-carb thickener options
- Balanced with protein + fiber
🧾 Ingredients (Serves 4)
- 1 lb (450g) flank steak or sirloin, thinly sliced
- 3 cups broccoli florets
- 2 tbsp avocado oil or olive oil
- 3 cloves garlic, minced
- 1 tsp fresh ginger, grated
Sauce:
- ¼ cup low-sodium soy sauce (or coconut aminos)
- 2 tbsp beef broth
- 1 tsp sesame oil
- 1 tbsp rice vinegar
- 1–2 tsp monk fruit or erythritol (optional)
- ½ tsp xanthan gum (instead of cornstarch)
(or 1 tsp arrowroot if you prefer, slightly higher carb)
👩🍳 Instructions
- Prep beef
- Slice thin against the grain.
- Optional: Marinate 10–15 minutes in 1 tbsp soy sauce.
- Cook broccoli
- Heat 1 tbsp oil in pan.
- Stir-fry broccoli 3–4 minutes until bright green.
- Remove and set aside.
- Cook beef
- Add remaining oil.
- Cook beef in a single layer 2–3 minutes per side.
- Add garlic and ginger; sauté 30 seconds.
- Add sauce
- Mix sauce ingredients separately.
- Pour into pan.
- Sprinkle xanthan gum slowly while stirring.
- Simmer until thickened (1–2 minutes).
- Combine
- Return broccoli to pan.
- Toss well and cook 1 more minute.
🔢 Approximate Nutrition (Per Serving)
- ~280 calories
- 6–8g net carbs
- 28g protein
- 18g fat
- No added sugar
🥢 Best Low-Carb Serving Options
- Cauliflower rice
- Shirataki noodles
- Zucchini noodles
- Or eat alone for very low carb
🩺 Blood Sugar Tips
- Avoid white rice
- Eat slowly — protein slows glucose spikes
- Portion: about 1–1½ cups per serving
