This PCOS-friendly beef and broccoli recipe makes use of black rice, a lower glycemic index rice that has a smaller impact on blood sugar, and it’s packed with vitamins and minerals, and of course, lots of flavor!
Ingredients
1 1/2 lbs top sirloin steak, cut into bite-sized chunks
1 tbsp ghee, divided
8 oz broccoli, about 1 large head of broccoli, chopped
2 carrots, thinly sliced
2 shallots, thinly sliced
4 garlic cloves, minced
2 tbsp ginger, minced
1/2 cup tamari
1 tbsp gochujang
2 tbsp sesame oil
1 tbsp raw honey
1 cup black rice
1 tbsp sesame seeds
Directions
Prepare rice according to package instructions.
Heat 1/2 tbsp ghee over medium-high heat. When hot, add the beef and cook until browned and cooked to your desired doneness. Remove meat from the pan and remove any drippings/fat.
Add 1/2 tbsp ghee to the pan. When melted, add the shallots and saute until starting to soften, about 3 minutes.
Add garlic and ginger and saute until fragrant, about 1 minute.
Add broccoli and carrots. Saute until softened, about 5 - 10 minutes.
Add tamari, gochujang, honey, and sesame oil. Mix to combine. Allow to simmer 3 - 5 minutes or until sauce starts to thicken.
Add rice to bowls and top with beef, veggies, and sauce. Garnish with sesame seeds.
Serves 5
Notes
Rice
Black rice has the lowest glycemic index and load of any rice option. It is FAR superior to white rice, and even brown rice, in terms of maintaining stable blood sugar. If you are really struggling with blood sugar management, sub in cauliflower rice. You’ll also notice that we’re using a little less than 1 serving of rice per serving of beef and broccoli. This was intentional to reduce glycemic load and help keep your blood sugar more stable.
Alternative proteins
This recipe can be adapted to any protein option - chicken, ground turkey/beef/chicken/pork, tofu, or tempeh. Just adjust cooking time to thoroughly cook your chosen protein.
Extra veggies
Stir fries like these can accommodate any veggies, and we can't ever have too many veggies! Add in onion, eggplant, or peppers alongside the broccoli and carrots or wilt in your favorite greens after adding the liquid ingredients.
Nutrition
Calories: 564
Fat: 29g
Carbs: 40g
Protein: 37g
Fiber: 5g
Notable Vitamins and Minerals (≥10% RDA)
Vitamin A: 90%
Potassium: 20%
Vitamin C: 49%
Calcium: 10%
Iron: 29%
Vitamin K: 44%
Thiamine: 17%
Riboflavin: 23%
Niacin: 81%
Vitamin B6: 65%
Folate: 23%
Vitamin B12: 63%
Phosphorous: 39%
Magnesium: 28%
Zinc: 64%
Selenium: 60%