Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This beef and broccoli udon stir-fry combines lean flank strips, broccoli and carrots with thick wheat noodles. A measured ginger-soy sauce coats the four-serving batch without a separate rice side.
Cook the udon using its exact package directions while the beef and vegetables are prepared separately. Thin beef needs a safe temperature check and a three-minute rest; it should not remain boiling in the sauce for a long finishing interval.
Nutrition uses the manufacturer’s dry no-salt US/Canada udon reference. Salted dry noodles, instant varieties and precooked pouches have different weights and sodium values, so use your own label when substituting.
Why Readers May Like It
- 1Measured portions, staged stir-frying and clear doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw lean flank steak, trimmed, thin strips | about 1 lb 2 oz | 500 g | 705 kcal | 107.8 g | 0 g | 27.4 g |
| Dry no-salt udon noodles | about 8 1/2 oz | 240 g | 827 kcal | 26.7 g | 165.3 g | 2.7 g |
| Broccoli florets and tender stems | about 5 cups | 400 g | 136 kcal | 11.3 g | 26.6 g | 1.5 g |
| Carrots, thin matchsticks | about 2 medium | 200 g | 82 kcal | 1.9 g | 19.2 g | 0.5 g |
| Scallions, sliced | about 4 stalks | 60 g | 19 kcal | 1.1 g | 4.4 g | 0.1 g |
| Olive oil | 1 1/2 tablespoons | 21 g | 186 kcal | 0 g | 0 g | 21 g |
| Reduced-sodium soy sauce | 2 tablespoons | 30 g | 17 kcal | 2.7 g | 1.7 g | 0.1 g |
| Plain rice vinegar | 1 tablespoon plus 1 teaspoon | 20 g | 4 kcal | 0 g | 0.2 g | 0 g |
| Honey | about 1 1/2 teaspoons | 10 g | 30 kcal | 0 g | 8.2 g | 0 g |
| Cornstarch | about 2 teaspoons | 6 g | 23 kcal | 0 g | 5.5 g | 0 g |
| Garlic, minced | 3 cloves | 12 g | 18 kcal | 0.8 g | 4 g | 0.1 g |
| Fresh ginger, minced | about 1 1/2 tablespoons | 15 g | 12 kcal | 0.3 g | 2.7 g | 0.1 g |
| Water for sauce and steaming | about 1/2 cup plus 1 tablespoon | 140 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 2059 kcal | 152.6 g | 237.8 g | 53.5 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Chef’s knife (paid link)
- Cutting board (paid link)
- Mixing bowls (paid link)
- Whisk (paid link)
- Large lidded cooking pot (paid link)
- Colander (paid link)
- Large wok or deep skillet (paid link)
- Kitchen tongs (paid link)
- Instant-read food thermometer (paid link)
- Microwave-safe food containers (paid link)
Before You Start
Cook the udon using its exact package directions while the beef and vegetables are prepared separately. Thin beef needs a safe temperature check and a three-minute rest; it should not remain boiling in the sauce for a long finishing interval.
Allow about 40 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. Prepare sauce and cut ingredients before heating the pan. Where cooked rice is listed, cooking it from dry grains takes additional time.
Prepare thin strips and a light sauce
15 minutesSlice trimmed flank steak thinly across the visible grain on a separate board. Cut broccoli stems and carrots thin. Whisk soy sauce, vinegar, honey, cornstarch and 100 g water in a bowl.
Boil the dry udon according to its package
4–10 minutesBring a large pot of water to a boil. Cook udon according to the exact package, then rinse and drain in a colander (paid link). The no-salt US/Canada reference cooks for about 4 minutes; other markets can require longer.
Sear beef in shallow batches
5–8 minutesHeat 14 g oil in a large large wok or deep skillet (paid link). Sear beef in two batches, turning until safely cooked rather than just browned outside. Move cooked beef to a clean plate.
Check beef and allow its rest
3 minutesUse a instant-read food thermometer (paid link) sideways in several thicker strips. Beef must reach 145°F / 63°C and rest for at least 3 minutes before serving. Let it rest while vegetables cook.
Cook broccoli and carrots
5–7 minutesAdd remaining 7 g oil and the vegetables. Stir-fry briefly, add the remaining 40 g water and cover until broccoli stems are just tender. Add garlic, ginger and scallion whites for the final minute.
Coat the noodles with sauce
2–3 minutesAdd drained udon and the re-stirred sauce. Use clean kitchen tongs (paid link) to lift and fold gently until the noodles are hot and the sauce bubbles and lightly thickens.
Return the rested beef
1–2 minutesAdd safely cooked rested beef and its clean-plate juices, fold through and heat promptly. Add scallion greens.
Divide four noodle dinners
2 minutesShare every component and all sauce evenly among four bowls. This meal includes udon as the starch; no rice side is listed or included in its nutrition.
How to Know It Is Ready
Beef reaches 145°F / 63°C and rests 3 minutes; noodles and vegetables are hot and tender.
Intact noodles, tender-crisp broccoli and thin beef strips.
One quarter of the complete udon mixture, without an additional rice side.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 38.1 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains wheat and soy; the reference udon lists shared-equipment allergens including egg and buckwheat.
- The recipe is not labeled low-sodium. Noodle and soy-sauce products vary by country and brand.
Who May Enjoy This Recipe?
Stir-Fry meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
Nutrition uses the manufacturer’s dry no-salt US/Canada udon reference. Salted dry noodles, instant varieties and precooked pouches have different weights and sodium values, so use your own label when substituting.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing raw lean flank steak, trimmed, thin strips, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use whole-wheat wheat noodles at the same dry weight, following their cooking instructions and recalculating nutrition.
- Use thin-sliced carrots and broccolini instead of broccoli, adjusting stem cooking time.
Allergen Information
Contains wheat and soy; the reference udon lists shared-equipment allergens including egg and buckwheat.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep clean ready-to-eat sauces separate when that helps preserve texture.
Keeping This Stir-Fry
Keep cooked noodle portions shallow and refrigerate promptly. The noodles will absorb sauce and soften during storage; this dish has its best texture freshly cooked.
Reheating the Meal
Use refrigerated leftovers within 3–4 days. Reheat to 165°F / 74°C with a splash of water, lifting gently so the udon does not break.
Where cooked rice is listed, the preparation and cooking times assume safely cooked rice is already available. Cooking rice from dry grains takes additional time and different starting quantities.
Frequently Asked Questions
Yes, but not at the same gram weight as dry noodles. Use a suitable cooked yield and the exact pouch nutrition label, then recalculate the meal. Follow the pouch heating instructions.
Shortening the visible muscle fibers makes the cooked strips easier to chew. Very thick or along-grain slices can remain chewy even when the sauce and vegetables are well prepared.
The listed ingredients provide an estimated 38.1 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Chef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabWhisk
Mix the batter, eggs or sauce until evenly combined.
Compare on Amazon →Paid link · opens in a new tabLarge lidded cooking pot
Choose a pot large enough for the batch, with a well-fitting lid and a base suitable for your stove.
Compare on Amazon →Paid link · opens in a new tabColander
Drain the noodles without leaving excess cooking water.
Compare on Amazon →Paid link · opens in a new tabLarge wok or deep skillet
Use a wide stable pan compatible with your stove. Cook ingredients in shallow batches and keep handles clear of the edge; a lid supports brief vegetable steaming.
Compare on Amazon →Paid link · opens in a new tabKitchen tongs
Turn strips or gently lift noodles. Clean utensils after contact with raw meat before handling cooked food.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check stated safe temperatures, inserting sideways into thin meat where needed. Clean the probe between raw and cooked checks.
Compare on Amazon →Paid link · opens in a new tabMicrowave-safe food containers
Use shallow food containers and a vented microwave-safe cover for the rice; check the exact heating and storage instructions. A storage lid is not automatically microwave-safe.
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