Healthy & Special Diets > Recipes for Specific Life Stages > Pregnancy-Friendly Recipes > Iron-Rich Recipes for Pregnancy

Beef and Broccoli Stir-Fry - Iron Rich Pregnancy Meal

This Beef and Broccoli Stir-Fry is a quick, easy, and delicious way to boost your iron intake during pregnancy. Beef is an excellent source of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods. Broccoli provides additional vitamins and minerals, including vitamin C, which aids in iron absorption.

Always remember to cook beef thoroughly to ensure food safety during pregnancy and consult your healthcare provider or a registered dietitian for personalized dietary guidance.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 1 lb, thinly sliced against the grain Beef Sirloin or Flank Steak
  • 4 cups Broccoli Florets
  • 3 tablespoons Soy Sauce (Low Sodium)
  • 1 tablespoon Oyster Sauce
  • 1 tablespoon Cornstarch
  • 1 teaspoon Brown Sugar
  • 2 cloves, minced Garlic
  • 1 teaspoon, minced Ginger
  • 2 tablespoons Vegetable Oil
  • 1 teaspoon Sesame Oil
  • 1/4 teaspoon (optional) Red Pepper Flakes
  • for serving Cooked Rice
  • for garnish Sesame Seeds
  • for garnish Green Onions

Prepare the Beef

In a medium bowl, combine the thinly sliced beef with 1 tablespoon of soy sauce, cornstarch, and brown sugar. Mix well to coat the beef evenly. This will help tenderize the beef and create a nice glaze during cooking. Let it marinate for at least 10 minutes.

Make the Sauce

In a small bowl, whisk together the remaining 2 tablespoons of soy sauce, oyster sauce, minced garlic, and minced ginger. Set aside.

Stir-Fry the Beef

Heat 1 tablespoon of vegetable oil in a large skillet or wok over high heat. Add the marinated beef and stir-fry for 2-3 minutes, or until browned and cooked through. Remove the beef from the skillet and set aside.

Cook the Broccoli

Add the remaining 1 tablespoon of vegetable oil to the skillet. Add the broccoli florets and stir-fry for 3-4 minutes, or until slightly tender-crisp. You can add a splash of water to the skillet and cover it for a minute to help steam the broccoli if needed.

Combine and Finish

Pour the prepared sauce over the broccoli and stir to coat. Bring the sauce to a simmer and cook for 1-2 minutes, or until slightly thickened. Return the cooked beef to the skillet and stir to combine with the broccoli and sauce. Add sesame oil and red pepper flakes (if using). Stir well.

Serving Suggestions

Serve the Beef and Broccoli Stir-Fry hot over cooked rice. Garnish with sesame seeds and chopped green onions. Enjoy this iron-rich and flavorful meal!

Nutrition Facts Estimated per Serving (Approximate)

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.

  • Calories: Approximately 350-400 kcal
  • Iron: Approximately 3-4 mg (This will vary based on the beef used)
  • Protein: Approximately 30-35 g
  • Fiber: Approximately 3-4 g

Important Considerations for Nutrition

Cooking Beef Thoroughly: Ensure the beef is cooked to an internal temperature of 160°F (71°C) to eliminate the risk of foodborne illness during pregnancy.

Limit Sodium Intake: Choose low-sodium soy sauce to help manage blood pressure during pregnancy.

Iron Absorption Enhancement: Pair this meal with a source of vitamin C, such as a glass of orange juice or a side of bell peppers, to enhance iron absorption.

Consult Your Doctor: Always consult your doctor or a registered dietitian for personalized dietary advice during pregnancy.

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FAQ

  • Can I substitute the beef with chicken or tofu?

    Yes, you can substitute with chicken or tofu. Adjust cooking times accordingly.
  • I don't have oyster sauce. What can I use instead?

    You can use a bit more soy sauce and a touch of brown sugar to mimic the umami flavor of oyster sauce. Hoisin sauce can also be used as a substitute.
  • Is it safe to use soy sauce during pregnancy?

    Yes, soy sauce is generally safe in moderation. Choosing a low-sodium version is recommended to help manage sodium intake.