Broccoli & Beef Stir-Fry

Name: Broccoli & Beef Stir-Fry
Cook time: 20 min
Total time: 20 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#protein

#low_sugar

#iron

#folate

The crowd favourite — iron-rich beef with folate- and fiber-packed broccoli; vitamin C boosts iron absorption.

MumEat recipe

✨

Nutritional Highlights

🍊

91%

DAILY RDI

Vitamin C

77mg

⚡

53%

DAILY RDI

Zinc

5.8mg

💪

37%

DAILY RDI

Protein

26.6g

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Broccoli-beef appears in nearly every 'grow the baby not the mom' pregnancy menu.

🔬 Modern Science

Beef supplies heme iron and protein; broccoli's vitamin C boosts iron absorption while folate supports neural development — and the dish is low-GI.

✅Strong evidence

🍳

Instructions

3 steps

Slice beef thin against the grain, marinate with soy sauce, starch, oil 10 min.

💡薄切猛火快炒不易老。

Cut broccoli into florets, blanch 1 minute.

Stir-fry beef until just cooked, set aside; fry broccoli, return beef with garlic, season.

💡牛肉八分熟回锅最嫩。

🌿

Full Nutrition Breakdown

🌿Folate

29%(172.2µg)

☀️Vitamin D

1%(0.2µg)

🦴Calcium

11%(113.2mg)

Protein

37%(26.6g)

Iron

16%(4.3mg)

Zinc

53%(5.8mg)

Vitamin C

91%(77mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2023》.

孕中期铁推荐24mg/day，动物性铁源吸收效率最高，配维C蔬菜更佳。

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