Beef and Broccoli Stir-Fry
Beef and Mushroom Stir-Fry
This quick and nutritious stir-fry features riboflavin-rich ingredients like beef, mushrooms, broccoli, and brown rice. It's high in protein, fiber, and essential nutrients such as iron, B vitamins (including riboflavin), and antioxidants, making it an excellent option for a balanced meal.
Servings: 2
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients:
200 grams lean beef strips (rich in riboflavin and protein)
1 cup mushrooms (rich in riboflavin, especially cremini or portobello)
1 cup broccoli florets (rich in riboflavin and fiber)
1 red bell pepper, sliced (adds vitamin C and color)
2 garlic cloves, minced
1 tablespoon soy sauce (or tamari for gluten-free)
1 tablespoon oyster sauce
1 tablespoon sesame oil (or olive oil)
1 tablespoon water
1 teaspoon fresh ginger, grated
Cooked brown rice or quinoa, for serving (whole grains like brown rice contain riboflavin)
Instructions:
Prep the Ingredients: Slice the beef into thin strips. Clean and slice the mushrooms. Chop the broccoli and red bell pepper.
Cook the Beef: Heat 1 tablespoon of sesame oil in a large pan or wok over medium-high heat. Add the beef strips and stir-fry for 2-3 minutes until browned but not fully cooked through. Remove from the pan and set aside.
Stir-Fry the Veggies: In the same pan, add the mushrooms, broccoli, and red bell pepper. Stir-fry for 3-4 minutes until tender but still crisp. Add the minced garlic and ginger, and cook for another minute, stirring frequently.
Combine and Sauce: Return the beef to the pan, and pour in the soy sauce, oyster sauce, and water. Stir well to combine and cook for an additional 2-3 minutes until everything is well-coated and the beef is fully cooked.
Serve: Serve the stir-fry hot over brown rice or quinoa.
Nutrient Synergy:
Several nutrients work together synergistically to enhance their absorption and effectiveness:
Vitamin B2 (Riboflavin) & Protein: Riboflavin plays a crucial role in protein metabolism, aiding in the conversion of amino acids (from beef) into energy and supporting muscle repair and growth. Protein, in turn, helps transport riboflavin throughout the body, improving its utilization. Sources in the recipe: Beef (high in both protein and riboflavin) and mushrooms (rich in riboflavin). [1,2,3]
Vitamin C & Iron: Vitamin C enhances the absorption of non-heme iron (the form found in plant foods), but also aids in the absorption of heme iron from animal sources like beef. This improves the body’s ability to use iron efficiently, which is vital for red blood cell production. Sources in the recipe: Red bell pepper (rich in vitamin C) and beef (rich in heme iron). [4,5]
Vitamin D & Calcium: While there is no direct calcium source in this recipe, vitamin D, which may be present in small amounts in mushrooms exposed to sunlight, helps improve calcium absorption, essential for bone health. Sources in this recipe: Mushrooms (potentially high in vitamin D, depending on exposure to sunlight). [1,6]
Vitamin B6, Zinc & Magnesium: Vitamin B6, zinc, and magnesium work together to support energy metabolism, immune function, and protein synthesis. Vitamin B6 helps regulate magnesium levels, while zinc aids in cell repair and immune function. Sources in the recipe: Beef (rich in vitamin B6, zinc, and some magnesium). [2,6]
Antioxidants (Vitamin C & Phytochemicals): Antioxidants like vitamin C and phytochemicals from broccoli, red bell pepper, and mushrooms work together to neutralize free radicals, reducing oxidative stress and inflammation. Sources in the recipe: Red bell pepper, broccoli, and mushrooms.[7,8]
Fiber & Phytochemicals: Fiber from vegetables (broccoli and mushrooms) helps maintain a healthy gut microbiome, which is crucial for the proper metabolism of various nutrients, including B vitamins like riboflavin. A healthy gut supports overall nutrient absorption. Sources in the recipe: Broccoli and mushrooms (high in fiber).[9]
Healthy Fats & Fat-Soluble Vitamins: The sesame oil provides healthy fats, which can enhance the absorption of fat-soluble vitamins (such as vitamin A precursors from red bell pepper). Sesame oil (healthy fats), red bell pepper (pro-vitamin A).[10,11]
recipe tools/ingredients:
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National Institutes of Health. Office of Dietary Supplements. "Riboflavin (Vitamin B2)." Updated March 26, 2021. https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
Gibson, Rosalind S. "Principles of Nutritional Assessment." 2nd ed., Oxford University Press, 2005.
Groff, James L., Gropper, Sareen S., and Smith, Sara M. "Advanced Nutrition and Human Metabolism." 7th ed., Cengage Learning, 2019.
World Health Organization. "Vitamin and Mineral Requirements in Human Nutrition." 2nd ed., WHO, 2004.
Institute of Medicine. "Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline." National Academies Press, 1998.
Hentze, Matthias W., et al. "Two to Tango: Regulation of Mammalian Iron Metabolism." Cell 142, no. 1 (2010): 24-38.
Rivlin, Richard S. "Riboflavin and Cancer: A Review." Cancer Research 44, no. 10 (1984): 4323-4329.
Guarner, F., and Malagelada, J.R. "Gut Flora in Health and Disease." Lancet 361, no. 9356 (2003): 512-519.
Jones, Brenda J., et al. "Effect of Cooking on Riboflavin and Niacin Content in Foods." Journal of Nutritional Science and Vitaminology 38, no. 3 (1992): 307-311.
Institute of Medicine. "Protein and Amino Acids." In Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
Yuen, Alex W.C., and J.M. Sander. "Can Vitamin D Help in the Treatment of Epilepsy?" Epilepsy & Behavior 27, no. 2 (2013): 455-459.
