Iron-Rich Beef and Broccoli Stir-Fry

Start to Finish: 40 minutes

Servings: 2

This iron-rich beef and broccoli stir-fry pairs lean beef's highly bioavailable heme iron with broccoli for a fast, weeknight-friendly skillet meal. People with hemophilia may be more likely to run low on iron, so iron-dense foods like lean red meat are a practical way to help support iron stores.

Fatigue is an underrecognized experience for people with hemophilia, and eating a balanced diet with adequate iron can help support overall health and energy.

Ingredients

• 8 ounces lean beef sirloin or flank steak, sliced very thinly against the grain into ¼-inch strips
• 1 tablespoon low-sodium soy sauce, tamari, or coconut aminos
• 1 teaspoon cornstarch
• ¼ cup low-sodium beef or vegetable broth
• ¼ teaspoon black pepper (freshly ground)
• 2 cups broccoli florets, cut into small, even pieces
• ½ medium red bell pepper, thinly sliced
• 2 cloves fresh garlic, minced
• 1 teaspoon fresh ginger, peeled and finely grated
• 1 tablespoon extra-virgin olive oil, divided
• 1 teaspoon sesame oil
• 1 tablespoon fresh lemon juice (to finish)
• 1 tablespoon sesame seeds (to finish — optional)
• 1 cup cooked brown rice (to serve)

Instructions

1. Place the beef in the freezer for 15 minutes before slicing — this firms it slightly and makes it much easier to slice into very thin, even strips. After 15 minutes, remove and slice against the grain into ¼-inch strips.
2. In a small bowl, combine the low-sodium soy sauce, cornstarch, black pepper, and 1 tablespoon of the broth. Add the sliced beef to the bowl, toss to coat, and allow it to marinate for 5 minutes while you prepare the remaining ingredients.
3. Wash and cut the broccoli into small florets of roughly equal size. Thinly slice the red bell pepper. Mince the garlic and grate the ginger.
4. Heat ½ tablespoon of olive oil in a large nonstick skillet or wok over high heat until very hot and just beginning to smoke.
5. Add the marinated beef strips in a single layer — do not pile them on top of each other. Sear undisturbed for 1 minute, then toss and cook for another 30 to 60 seconds until just browned. Transfer the beef to a clean plate and set aside.
6. Reduce the heat to medium-high. Add the remaining ½ tablespoon of olive oil to the skillet.
7. Add the broccoli florets and red bell pepper to the skillet. Stir-fry for 3 to 4 minutes, tossing frequently, until the broccoli is bright green and just tender with a slight bite remaining.
8. Add the minced garlic and grated ginger to the skillet and stir-fry for 30 seconds until fragrant.
9. Pour the remaining broth into the skillet and stir to deglaze the pan, scraping up any browned bits from the bottom.
10. Return the cooked beef to the skillet and toss everything together. Cook for 1 more minute until the beef is heated through and the sauce has reduced slightly.
11. Remove the skillet from the heat and drizzle the sesame oil and fresh lemon juice over the entire stir-fry. Toss once more to combine.
12. Divide the cooked brown rice between 2 plates, top each with an equal portion of the beef and broccoli stir-fry, and sprinkle with sesame seeds if using. Serve immediately.

Nutritional information (per serving): Calories: 420 | Protein: 34 grams | Carbohydrates: 38 grams | Fiber: 5 grams | Fat: 14 grams | Sodium: 380 milligrams

Suitable for: Dairy-free diet, egg-free diet, gluten-free diet (when using gluten-free broth and coconut aminos or tamari instead of regular soy sauce), hemophilia-supportive diet, high-iron diet

References

1. Iron — National Institutes of Health Office of Dietary Supplements
2. First-Ever Recommendations Call for Routine Iron Screening in People with Bleeding Disorders — National Bleeding Disorders Foundation

Looking for delicious, healthy recipes? Find your next meal here.