Quick Answer
The amount of carbs in broccoli and beef Chinese food can vary depending on the specific ingredients and portions. However, a typical serving of broccoli and beef with rice contains around 50-60 grams of net carbs. The broccoli and beef itself provides around 5-10 grams of carbs, while the white rice adds around 45-50 grams of carbs per serving.
Calculating Carbs in Broccoli and Beef Chinese Food
To get a more accurate estimate of the carbs in your broccoli and beef meal, you’ll need to look at the individual ingredients and portion sizes. Here’s a breakdown of the main carb sources:
Broccoli
– 1 cup of broccoli contains around 6 grams of carbs, with 2 grams being fiber. So the net carbs per cup of broccoli are 4 grams.
Beef
– Beef is very low in carbs, with only around 1 gram of carbs per 3 ounces.
Onions
– 1/2 cup of sliced onions contains around 6 grams of carbs, with 1 gram being fiber. So the net carbs in 1/2 cup onions is 5 grams.
Rice
– White rice is the main source of carbs in broccoli beef. 1 cup of cooked white rice provides around 45 grams of carbs. Brown rice has slightly fewer carbs at around 40 grams per cup.
Sauce
– Many broccoli beef dishes are sauced with a starch-thickened sauce. This can add around 5-10 grams of carbs per serving. Ask for sauce on the side if limiting carbs.
Carb Count for Typical Serving Sizes
Using these ingredient estimates, we can calculate the net carbs for typical serving sizes of broccoli and beef Chinese food:
| Food | Net Carbs |
|---|---|
| 1 cup broccoli | 4 grams |
| 6 oz beef | 1 gram |
| 1/2 cup onions | 5 grams |
| 1 cup white rice | 45 grams |
| 1/4 cup sauce | 5 grams |
| Total: | 60 grams |
So in total, a typical takeout serving of broccoli and beef with white rice and sauce will contain around 60 grams of net carbs.
This will vary depending on the exact portion sizes. For example, if you order a larger entree with 1.5 cups of rice, the carb count could be over 75 grams. Requesting brown rice or skipping the rice altogether can significantly reduce the carb count.
Lower Carb Options
There are a few simple ways to reduce the carbs when ordering broccoli and beef Chinese food:
Skip the rice
Leaving out the rice slashes around 45 grams of carbs from the meal. Replace it with an extra serving of stir-fried vegetables instead.
Choose brown rice
Brown rice contains around 40 grams of carbs per cup, versus 45 grams in white rice. So this simple swap cuts around 5 grams of carbs.
Limit sauce
Many Chinese sauces contain sugar and cornstarch, which increases the carb count. Ask for sauce on the side and use sparingly.
Increase non-starchy veggies
Order extra servings of broccoli, onions, bell peppers or other low-carb veggies to help fill you up while keeping carbs low.
Other Tips for Low Carb Chinese
Here are some other helpful tips for reducing carbs when eating Chinese food:
– Choose menu items labeled as “steamed” rather than “fried” or “crispy”. The breading and frying process adds carbs.
– Opt for cabbage, bok choy or leafy greens instead of higher carb options like lo mein noodles.
– Avoid soups thickened with starch like egg drop soup or sweet corn egg drop soup. Go for clear broth-based soups instead.
– For appetizers, skip the egg rolls, fried wontons or potstickers. Opt for chicken skewers, wings or spring rolls (fresh, not fried).
– Flavor dishes with lower carb sauces like mustard, soy sauce, hot sauce or vinegar. Avoid sweet, thickened sauces.
– Drink water or unsweetened tea. Skip the soda, juices and sweetened coffee/tea drinks that can pack 20+ grams of carbs per serving.
Meal Planning Tips
If you plan to order broccoli and beef Chinese food, be sure to account for the carbs into your daily meal plan:
– Budget about 60 grams of net carbs for a typical takeout portion with rice and sauce.
– Plan to have a lighter meal earlier in the day, focusing on lean protein, non-starchy veggies and healthy fats.
– Pair it with a side salad or low-carb vegetable like zucchini noodles to help balance the meal.
– If weight loss is a goal, consider splitting the beef and broccoli into two separate meals over two days, without the rice.
– Be mindful of your other carb intake that day, including beverages, snacks and desserts. Plan to keep total net carbs under 50-100 grams based on your health goals.
With some modifications and planning, you can definitely fit broccoli and beef Chinese food into a low carb lifestyle. Just be sure to pay attention to your rice, sauce and veggie portions. Enjoy!
Nutrition Facts
Here is the nutrition information for a typical serving of broccoli and beef Chinese takeout with white rice and sauce:
| 1 serving: | |
|---|---|
| Calories: | 650 |
| Fat: | 13g |
| Protein: | 25g |
| Net carbs: | 60g |
| Fiber: | 4g |
As you can see, a significant portion of the calories and carbs come from the white rice. By swapping in brown rice or eliminating the rice altogether, you can reduce the carb count to under 30 grams for just the broccoli, beef, onions and sauce.
When keeping carbs very low, broccoli and beef on its own can fit into a keto diet plan as well, providing beneficial nutrition like:
– Vitamin C
– Vitamin K
– Folate
– Potassium
– Iron
– Fiber
– Protein
So you can definitely get excellent nutrition from broccoli and beef, while reducing carb intake.
Health Benefits of Broccoli and Beef
Ordering broccoli and beef Chinese food provides several important nutrients and health benefits:
Lean Protein
– Beef is an excellent source of protein, providing all the essential amino acids your body needs. Protein is important for building and repairing muscle tissue.
Immune Support
– Broccoli is loaded with vitamin C and antioxidants to support a healthy immune system. Just one cup provides over 100% of your daily vitamin C needs.
Vitamin K
– Broccoli also provides vitamin K, which plays a key role in bone health and blood clotting. Beef provides iron, which assists in red blood cell production.
Anti-inflammatory Effects
– Compounds in broccoli may help reduce inflammation. This can benefit those with arthritis, heart disease, and autoimmune conditions.
Satiety
– The fiber and protein in this meal can help you feel full and satisfied. This makes it a smart option for weight management.
As you can see, broccoli and beef provide a powerhouse combination of essential vitamins, minerals, fiber and protein for optimal health.
Recipe Ideas
To cut carbs at home, try these tasty broccoli and beef recipe ideas:
Broccoli Beef Stir Fry
– Stir fry broccoli florets, sliced beef and onions in coconut oil or avocado oil. Season with ginger, garlic and soy sauce or tamari. Serve over cauliflower rice instead of white rice.
Broccoli Beef Skillet
– Cook beef with broccoli, mushrooms and water chestnuts in a skillet. Thicken sauce with arrowroot instead of cornstarch. Serve with riced cauliflower or spaghetti squash noodles.
Broccoli Beef Lettuce Wraps
– Saute beef and broccoli in sesame oil and top with water chestnuts and green onions. Serve in butter lettuce leaves instead of tortillas or rice.
Crockpot Broccoli Beef
– Simmer beef, broccoli, onions and red peppers in the slow cooker with bone broth and spices. Thicken sauce with xanthan gum. Enjoy in a bowl or over zucchini noodles.
Broccoli Beef Soup
– Make a quick soup by simmering broccoli, cooked beef, onions, garlic, ginger and bone broth. Season to taste and serve.
Preparation Tips
Follow these tips for the best tasting and nutritious broccoli and beef recipes:
– Choose grass-fed beef when possible for more omega-3s and conjugated linoleic acid.
– Let beef reach room temperature before cooking so it browns properly and stays tender.
– Cut broccoli and vegetables into smaller, uniform pieces so they cook evenly.
– Use coconut oil, avocado oil or ghee for high-heat cooking to avoid oxidized vegetable oils.
– Don’t overcook the beef or broccoli. Cook just until beef reaches desired doneness and broccoli is crisp-tender.
– Add vitamin C-rich bell peppers to improve iron absorption from the beef.
– Use fresh ginger and garlic for anti-inflammatory benefits.
– Opt for lower sodium soy sauce or tamari to reduce sodium.
– Add hot sauce or chili paste if you enjoy some heat.
Following these simple tips will help you whip up a healthy and delicious broccoli and beef dish at home. Enjoy!
Conclusion
Broccoli and beef can be part of a healthy low carb or keto diet when you pay attention to portions and ingredients. A typical takeout order contains around 60 grams net carbs from the white rice and sauce. But you can significantly drop the carbs by choosing brown rice, skipping rice altogether or doubling up on non-starchy vegetables. At home, experiment with creative recipes using cauliflower rice or veggie noodles instead of white rice or pasta. With some modifications, broccoli and beef provides a nutritious combination of vegetables and lean protein. Just keep your net carbs in check and enjoy this tasty Chinese food dish.
