Beef and Broccoli Noodle Stir-Fry
Beef and Broccoli Noodle Stir-Fry is a popular Chinese-American takeout staple featuring tender slices of beef and crisp broccoli florets tossed with noodles in a savory, umami-rich sauce. The dish typically includes ingredients like flank steak, fresh or dried noodles (such as lo mein or egg noodles), soy sauce, ginger, garlic, and sometimes a touch of oyster sauce or sesame oil for depth. It's a classic example of a quick, satisfying stir-fry that balances protein, vegetables, and carbs in one pan.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the noodles, with a good amount of protein from the beef and some healthy fats from cooking oils and sauces. It provides key nutrients like iron and B vitamins from the beef, fiber and vitamins C and K from the broccoli, and can range from 400 to 600 calories per serving depending on portion size and sauce richness.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 22 g |
| Carbs | 42 g |
| Fat | 14 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 850 mg |
| Potassium | 450 mg |
| Iron | 3.5 mg |
| Calcium | 80 mg |
| Vitamin C | 45 mg |
| Vitamin A | 120 mcg RAE |
| Niacin (B3) | 6 mg |
| Selenium | 25 mcg |
| Zinc | 3.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish represents the fusion of Chinese cooking techniques with Western ingredient preferences, becoming a beloved comfort food in many households. Nutritionally, it's interesting because the quick stir-fry method helps preserve the broccoli's crisp texture and nutrients, while the combination of beef and broccoli offers a complementary mix of heme iron and vitamin C that enhances iron absorption.
