Air Fryer Crispy Beef and Broccoli Recipe

Cook Time: 10 minutes

Ingredients

This recipe yields 4 servings.

• 1 lb boneless beef sirloin steak, cut into 1-inch pieces
• 3 cups small broccoli florets
• 1 cup bite-size strips red bell pepper
• 4 green onions, sliced (white and green parts separated)
• 1 tablespoon vegetable oil
• Cooking spray
• 1/3 cup less-sodium soy sauce
• 3 tablespoons rice vinegar
• 2 tablespoons honey
• 1 tablespoon fresh ginger, minced
• 3 cloves garlic, minced
• 1 teaspoon toasted sesame oil
• 1/4 teaspoon crushed red pepper
• 1 teaspoon cornstarch
• 2 cups hot cooked white rice
• Toasted sesame seeds, for garnish

Directions

Step 1: Preheat the air fryer to 400F (200C).

Step 2: In a large bowl, toss together the beef, broccoli, bell pepper, white parts of the green onions, and vegetable oil.

Step 3: Coat the air fryer basket with cooking spray, then arrange the meat and vegetable mixture in the basket.

Step 4: Cook for about 5 minutes, then stir and continue cooking until the meat reaches the desired doneness (145F or 62C for medium), about 6 to 8 minutes. Remove the mixture from the basket and let it rest for about 5 minutes.

Step 5: While the meat rests, prepare the sauce. In a small saucepan, stir together the soy sauce, rice vinegar, honey, ginger, garlic, sesame oil, and crushed red pepper. Bring to a boil, then reduce the heat and simmer, uncovered, until the liquid is reduced by half, about 10 minutes.

Step 6: In a small bowl, whisk together the cornstarch and 1 tablespoon of water. Stir this into the sauce and cook, stirring constantly, until the sauce thickens, about 1 minute.

Step 7: Toss the beef and vegetables with the sauce in a serving dish. Top with the remaining green onions and serve with the cooked rice. Garnish with toasted sesame seeds.

Nutrition Facts

Per Serving: 521 calories, 22g fat, 45g carbs, 37g protein

Nutrient	Amount per Serving	% Daily Value
Total Fat	22g	28%
Saturated Fat	7g	36%
Cholesterol	104mg	35%
Sodium	245mg	11%
Total Carbohydrate	45g	16%
Dietary Fiber	5g	19%
Total Sugars	12g	-
Protein	37g	73%
Vitamin C	138mg	153%
Calcium	105mg	8%
Iron	4mg	24%
Potassium	889mg	19%

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Air Fryer Crispy Beef and Broccoli is a modern twist on the traditional stir-fry, made faster and easier with the air fryer. This crispy, tender beef paired with vibrant broccoli and red bell peppers offers a delightful balance of textures and flavors, making it a perfect choice for a quick dinner.

Origin and History

The combination of beef and broccoli is a staple in Chinese-American cuisine, first popularized in the United States in the mid-20th century. The dish likely has its roots in Cantonese-style cooking, which blends fresh vegetables with savory sauces and stir-fried meat. Over time, beef and broccoli became a beloved fixture in American Chinese takeout menus, celebrated for its satisfying combination of textures and flavors.

Regional Variations

In different regions of China, beef and broccoli may be prepared with slight variations in seasonings and cooking methods. In more traditional Chinese preparations, stir-frying is the key technique, using a wok to achieve a smoky, deep flavor. However, in this air fryer version, the dish is prepared with less oil, making it lighter while retaining its crispy texture. The Americanized version typically features a sauce with soy sauce, ginger, and garlic, but regional variations in China may include different levels of sweetness or even the addition of chili for spice.

How It Differs from Similar Dishes

Beef and broccoli is often compared to other stir-fried dishes like beef with peppers or chicken and vegetables. What sets it apart is the simplicity and freshness of the ingredients: broccoli remains crisp, and the beef is tender without being overcooked. While other stir-fries may focus on a variety of meats or vegetables, beef and broccoli is distinguished by the flavor pairing of beef with this particular green vegetable. The air fryer method also sets this dish apart, offering a crispy texture without deep-frying, which makes it healthier compared to traditional stir-fried or battered alternatives.

Common Places to Serve

Air Fryer Crispy Beef and Broccoli is typically served in homes and casual dining restaurants. While you may not find it as a street food in China, it is widely served in Chinese-American restaurants across the United States. The dish is a favorite for takeout and is also a popular choice for meal prepping due to its simplicity and well-balanced flavor. It pairs beautifully with hot steamed rice, making it a versatile and satisfying meal.

Interesting Facts

• Broccoli, a key ingredient in this dish, was introduced to the U.S. in the 1920s and has become a staple in many healthy recipes, including stir-fries.
• The air fryer, used in this recipe, was designed to reduce the need for oil in cooking, offering a healthier alternative to traditional frying methods. This method has revolutionized the preparation of crispy dishes like beef and broccoli.
• In Chinese cuisine, the use of ginger and garlic is common, and both are believed to have medicinal properties, such as aiding digestion and boosting the immune system.
• Air frying helps preserve nutrients in vegetables, as it requires less oil and shorter cooking times compared to conventional frying or stir-frying techniques.

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