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Quick dinner ideas: Beef and vegetable stir-fry

Beef and Vegetable Stir-Fry: Quick and Healthy Dinner Ideas for Busy Families

Kitchen and Garden
Bring dinner together in under 30 minutes with this fast and flavorful Beef and Vegetable Stir-Fry. Made with lean beef, fresh vegetables, and a simple soy-garlic sauce, this dish is high in protein, fiber, and color — perfect for busy families, picky eaters, or anyone looking for a healthy meal that doesn’t feel like a chore.
Serve it over steamed rice, noodles, or cauliflower rice for a lower-carb option. It’s also a great “clean out the fridge” dinner — use any veggies you’ve got!
5 from 3 votes
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner, Healthy Recipes, High Protein Diet, Lunch, Main Course
Cuisine American, Kenyan
Servings 4 People
Calories 400 kcal

Equipment

  • 1 non-stick baking dish (or parchment-lined baking sheet)

Ingredients
  

  • 1 lb lean beef (sliced thin across the grain. Substitute with chicken breast, tofu, or tempeh)
  • 2 cups mixed veggies (broccoli, bell pepper, carrots, snow peas mushrooms, bok choy, green beans)
  • 3 tbsp low sodium soy sauce (for flavor and salt tamari (gluten-free), coconut aminos)
  • 2 tbsp olive oil (for stir-frying. Substitute with avocado or sesame seeds oil)
  • 1 tbsp garlic (minced. Fresh preferred, but jarred is also okay)

Instructions
 

Prepare ingredients

  • Slice beef thinly (about ¼ inch thick), ideally partially frozen for easier slicing.
  • Chop vegetables into bite-sized pieces.
  • Pre-steam dense veggies like broccoli or carrots for 2–3 minutes if desired.

Cook Beef

  • Heat 1 tbsp olive oil in a non-stick skillet or wok over medium-high heat.
  • Add beef and cook 3–4 minutes until browned but not dry.
  • Remove and set aside.

Stir-Fry Vegetables:

  • Heat remaining oil in the same pan.
  • Add vegetables and minced garlic.
  • Stir-fry for 4–5 minutes until tender-crisp.

Combine and Finish

  • Return beef to the pan. Pour in soy sauce, toss to coat evenly.
  • Cook 1–2 minutes until heated through.

Serve

  • Serve hot over steamed rice, noodles, or cauliflower rice.
  • Garnish with sesame seeds, scallions, or red pepper flakes as desired.

Notes

  • Thinly slicing beef across the grain makes it more tender.
  • Pre-steaming veggies helps maintain texture and speed up cooking.
  • Store leftovers in airtight containers; reheat gently to avoid overcooking.
  • For low-carb meals, serve over cauliflower rice or steamed greens.
  • Nutritional Value Per Serving: Calories 400, Protein 30g, Fat 20g, Carbs 20g, Fiber 5g
Keyword beef and vegetable stir-fry, easy meals, healthy dinner ideas, real food