A WW Beef and Broccoli Stir Fry is a delicious, protein-packed meal that’s both nutritious and satisfying. It’s a perfect dish for anyone following the Weight Watchers program or anyone looking to enjoy a lighter, healthier version of a classic stir-fry. By using lean cuts of beef like sirloin or flank steak, this recipe keeps the fat content low while still providing ample protein, which helps support muscle growth and repair. The beef is paired with nutrient-dense broccoli, a vegetable rich in fiber, vitamin C, and antioxidants, making the dish both filling and health-boosting. Whether you’re trying to manage your weight or simply want a hearty meal that won’t leave you feeling sluggish, this stir-fry offers a great balance of flavor and nutrition.
The key to making this dish WW-friendly is using simple, clean ingredients that are lower in calories but full of flavor. Instead of using a sugary or high-calorie stir-fry sauce, this recipe relies on low-sodium soy sauce, oyster sauce, and a splash of rice vinegar to create a savory and tangy sauce. The sesame oil adds a subtle nutty flavor, which is perfect for stir-frying the beef and vegetables without using excessive amounts of oil. By skipping high-calorie oils and overly processed sauces, this dish stays light while maintaining the taste of a traditional stir-fry. The addition of fresh ginger and garlic gives the stir-fry a fragrant, aromatic base that enhances the flavors without adding extra calories.
One of the biggest advantages of this WW Beef and Broccoli Stir Fry is its versatility. You can easily swap out the beef for other lean proteins like chicken, shrimp, or tofu to suit your dietary preferences. Additionally, if you want to add more vegetables, you can throw in some bell peppers, carrots, or even snap peas. The dish can also be served over brown rice or cauliflower rice for a more complete meal, though it’s perfectly satisfying on its own, especially if you’re looking to keep carbs low. For those following WW Blue, Green, or Purple plans, it’s easy to calculate the points based on the specific ingredients used, with this stir-fry being a low-point meal that’s still hearty enough to satisfy.
From a nutritional standpoint, this stir-fry is an excellent source of protein, which helps build muscle and keep you feeling full longer, making it a great option for weight management. The broccoli not only adds a rich source of fiber but is also loaded with vitamin C, which supports immune function and acts as a powerful antioxidant. This dish is also low in calories, typically clocking in around 250-300 calories per serving, which makes it an ideal choice for those trying to manage their calorie intake without sacrificing taste. The stir-fry also contains healthy fats from the sesame oil and any added sesame seeds, promoting heart health and aiding in the absorption of fat-soluble vitamins. Overall, the WW Beef and Broccoli Stir Fry is a well-rounded, nutrient-dense meal that fits seamlessly into a balanced eating plan.
WW Beef and Broccoli Stir Fry Recipe
Ingredients:
- 1 lb lean beef (such as sirloin or flank steak), thinly sliced
- 4 cups broccoli florets (fresh or frozen)
- 1/2 onion, thinly sliced
- 2 cloves garlic, minced
- 1-inch piece of ginger, minced
- 1/4 cup low-sodium soy sauce
- 2 tbsp oyster sauce (optional for depth of flavor)
- 1 tbsp rice vinegar or lemon juice
- 1 tbsp sesame oil (for cooking)
- 1 tsp cornstarch (optional, for thickening sauce)
- 1 tsp sesame seeds (optional, for garnish)
- 2-3 green onions, chopped (optional, for garnish)
- 1 tbsp olive oil or cooking spray (for sautéing)
Instructions:
- Prepare the Beef:
Slice the beef against the grain into thin strips. Season with a pinch of salt and pepper. If desired, toss the beef with 1 tsp of cornstarch to help thicken the sauce later on. - Cook the Broccoli:
Heat a large skillet or wok over medium-high heat and add the olive oil. Add the broccoli florets and cook for 2-3 minutes, stirring occasionally, until slightly tender but still crisp. Remove from the pan and set aside. - Cook the Beef:
In the same skillet, add the sesame oil over medium-high heat. Add the sliced beef to the pan and stir-fry for 2-3 minutes until browned and cooked through. Remove the beef from the pan and set it aside. - Make the Sauce:
In the same pan, add the onion, garlic, and ginger. Stir-fry for 1-2 minutes until fragrant. Then, add the soy sauce, oyster sauce (if using), and rice vinegar or lemon juice. Stir to combine. If you prefer a thicker sauce, mix the cornstarch with 1 tablespoon of water and add it to the sauce. Bring the sauce to a simmer and cook for 2-3 minutes until it slightly thickens. - Combine and Serve:
Return the beef and broccoli to the pan and toss to coat everything in the sauce. Cook for another 2-3 minutes, allowing the flavors to meld together. Serve the stir-fry hot, garnished with sesame seeds and chopped green onions, if desired.
Approximate Nutrition (Per Serving)
This recipe makes approximately 4 servings. The nutritional breakdown below is for a serving of the stir-fry without rice, but it can be served with a small portion of brown rice or cauliflower rice for extra fiber and volume.
Nutrition per Serving:
- Calories: 250–300 kcal
- Protein: 30–35 g
- Carbohydrates: 12–14 g
- Fiber: 3–4 g
- Sugars: 4–6 g
- Fat: 10–12 g
- Saturated Fat: 2–3 g
- Cholesterol: 50–60 mg
- Sodium: 600–700 mg (this can vary depending on the soy sauce used, so opt for low-sodium soy sauce to reduce this)
- Potassium: 500–600 mg
- Vitamin A: 10% DV
- Vitamin C: 80% DV
- Calcium: 6–8% DV
- Iron: 15–20% DV
Key Nutritional Benefits:
- High in Protein: The lean beef provides a good amount of protein, which is essential for muscle repair and satiety.
- Rich in Fiber: The broccoli adds fiber, which aids in digestion and helps you feel full longer.
- Low in Carbs: This recipe is naturally low in carbohydrates, making it an excellent option for those following a lower-carb or keto diet.
- High in Vitamin C: The broccoli is rich in vitamin C, which helps boost the immune system, and the garlic and ginger provide additional antioxidant benefits.
- Healthy Fats: The sesame oil and olive oil contribute healthy fats that are beneficial for heart health. A small amount of sesame seeds also provides extra healthy fats and a bit of crunch.
WW Points:
The exact WW Points for this recipe will depend on the specific ingredients and the WW plan you’re following. However, for the Blue, Green, or Purple Plans, this recipe would likely be around 4–6 points per serving without rice. If you add a side of brown rice or cauliflower rice, you’ll need to account for the additional points.
This WW Beef and Broccoli Stir Fry is a perfect balance of protein, fiber, and healthy fats, all while staying within a reasonable calorie and WW point range. It’s a great option for meal prepping, as it holds up well in the fridge and can be enjoyed for lunch or dinner. Plus, it’s a simple yet flavorful dish that can easily be customized with your favorite vegetables or proteins.
